Round 1

Sprints

Round 2

DB Dead Clean

Push Ups

Air Squats

Plank

Round 1

One Arm swings

Cardio

Round 2

Push Press

Cardio

Round 3

One Arm Rows

Cardio

Round 4

Goblet Split Squats

Cardio

Round 5

1.5 Deadlifts

Cardio

Round 6

Snatches

Cardio

Round 1

Cardio

KB Jump Squats

Burpees

DB KB Long Cycle Cleans

Reverse Lunges

Shin Grab Sit Ups

Round 1

Cardio

RS Swing

Round 2

Cardio

Goblet Squats

Round 3

Cardio

DB KB Push Press

Round 1

Snatches

Round 2

Front  Squats

Round 3

Strict Press

Round 4

Windmills

Round 5

1 Arm Rows

Round 1

Plank Cocktail

Round 2

Squat Thrusts

BW 1 1/4 Squats

H2H Swings

Superplank + Push Up

Cardio

Reverse Lunges

Round 1

SDHP

Push Press

Round 2

Goblet Squats

One Arm Rows

Round 3

Snatches

Shin Grab Sit Ups

Round 1

Ab Gauntlet

Round 2

Cardio

Squat Thrusts

Push Ups

Squats

RS Swings

1 Arm Swing

Snatch

Push Press

Front Squat

Abs

Round 1

Squats

Reverse Lunges

 

Round 2

Push Ups

Two Hand Rows

 

Round 3

RDLs

Swings