Warm-Up400m Easy Run—2 Sets, For Quality9/7 Calorie Machine of Choice:30 second Jump Rope10 Down Dog Calf Gas Pedals10/10 Single Leg Glute BridgeConditioning “Eleven’s Fury” 8 Sets, For Max Reps3:00 AMRAP / 1:00 Rest12/9 Calorie Echo Bike200m Run12/9 Calorie RowMax Double Unders in remainder *Can Sub Equivalent Ski Erg Calories for the RowLevel 2:8 Sets, For...Read More

Warm-Up3 Sets, For Quality10 Alternating Box Step-Ups10 Scapular Push-Ups8/8 Single Kettlebell Staggered Stance Romanian Deadlift:15 second Dead-Hang + :15 second Active Hang6/6 Single Arm Ring RowsStrengthEvery 3:00 x 4 Sets10-10-8-8 Deadlifts4-6 Weighted Strict Pull-Ups % of Deadlifts, starting @ 60%, goal of increasing to 70%Pull-Ups: Choice on Load, HeavyWorkoutFor Total Reps12:00 AMRAP2-4-6-8…American Kettlebell SwingsPush-UpsBox Jump...Read More