Round 1
KB Jump Squats
Swings
Round 2
Air Squats
Reverse Lunges
Round 3
Push Ups
Ball Slams
Round 4
Cardio Squat Thrusts
Round 1
Dead Cleans
Goblet Split Squats
Half Kneeling Press
One Arm Rows
Round 2
One Arm Swings
Snatches
Push Press
Front Squats
Round 1
PB Switch Kick Burpees
KB Thrusters
Round 2
PB Z Hop Squats
H2H Swings
Round 3
PB DB Hop Rotational Squats
Plank Drag
Round 4
Cardio
KB Dead Clean + Lat Lunge
DB KB Suitcase Swings
DB KB Push Press
Goblet Squats
DB KB Deadstop Rows
Reverse Lunges
Push Up + Superplank
Straight Leg Bicycle Crunch
Cardio
Round 1
Cardio
MD Squat Clean
Round 2
Cardio
MB Squat Throw
Round 3
Cardio
MB Slams
Monday April 12, 2021
3-5-7 Strength
Round 1
Dead Clean + Front Squat
Seated Z Press
Can Openers
Round 2
High Pull + Snatch
Windmills
Hollow Position Chest Press
Round 3
Figure 8 to Reverse Lunge
One Arm Rows
Get Up Sit Ups
H2H Kickstand Swings
KB Rainbows
KB OH Squat + Windmill
KB Can Openers
KB Thrusters
KB Tick Tock + Leg Raise
KB Dead Clean + Lateral Lunge
KB Hollow Hold Chest Press
Cardio
Round 1
Dead Snatch
H2H Swings
KB Plank Drag
Round 2
SM 360
SM Switch Reverse Lunge
SM Get Up Sit Up
Round 3
DB KB Swings
DB KB LC + Push Press
DB KB Front Squats
DB KB RDLs
DB KB Deadstop Rows