Workout of the Day March 18, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse band Squat

Build to a challenging 1 rep

Do this in 8 sets

Part 3

Stiff leg deadlift

3 sets of 8 reps

Rest 60 sec

Do with a barbell, kettlebell or dumbbells

Part 4

GHD back extension holds going slightly side to side while keeping back flat

4 sets of 15-20 reps per side

Rest 60 sec

Hold a dumbbell to your chest if you want

Part 5

Banded Single leg reverse hypers on ghd

3 sets of 15 per side

Pause 2 sec at the top of each rep

Rest 60 sec between sets

Don't use bands if you can't do the hold. Just go with bodyweight.

Part 6

Build to a tough single weighted sit up

Keep the dumbbell under your chin

Anchor your feet

Then

3 sets of 8 at 80%

Rest 60 sec between

Part 7

100 Banded pull throughs

Optional Conditioning:

5 Sets

20 Cal row

Rest 2 min between sets

Then

6 min single arm farmers carry

Switch hands every 30 sec

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups (don't do if you are doing the conditioning part)
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

Build to a tough single

Do this in 8 sets

Then:

3 sets of 3 reps at 80% of days single

Part 3

Skull Crushers Laying on floor

3 sets of 10 reps

Rest 60 sec

Part 4

DB Tate Press

3 sets of 12 reps

Rest 60 sec

Part 5

Landmine T bar row

3 sets of 10 reps

Rest 60 sec

Part 6

3 sets

12 narrow grip banded lat pull downs

24 H rolls

Rest 60 sec

Part 7

Russian Twists w med ball

4 sets of 15 per side

Rest 60 sec

Part 8

100 Seated overhead tricep extensions

both hands on 1 dumbbell or use a band if not flexible

Optional Conditioning:

21-15-9

L sit press

Kettlebell swings

Rest 3 min

21-15-9

Push ups

Pull ups

Workout of the Day March 13, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

7 min

Every min on the min

3 box squats bar on back, putting an ab mat or foam on the bench

60% bar weight + 30% band

Part 3

7 sets

Every :30 sec- 1 min

2 Deadlift

Load at 75%

Part 4

Back Ext on GHD (weighted if able)

3 sets of 8 reps

rest 60 sec

Part 5

Loaded Step ups (do all on e leg then the other)

3 sets of 10 reps

Rest 60 sec

Part 6

Seated banded Leg curl

4 sets of 15 reps

Rest 60 sec

Part 7

Dumbbell side bends

3 sets of 20 reps per side

Rest 60 sec

Part 8

100 Banded good mornings

Optional Conditioning

20 min

10 cal bike

9 burpees

8 Dumbbell front squats holding 2 dumbbells

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press

50% bar + 25% band

5 sets of 5 reps

Rest 60 sec between

Part 3

Wide Grip Inverted rows

Accumulate 40 reps

Part 4

Neutral Grip Dumbbell floor press

Build to a tough set of 8 reps

Part 5

Skull Crushers

3 sets of 10 reps

rest 60 sec

Part 6

Feet anchored plate on chest sit ups

4 sets of 15 reps

Rest 60 sec

Part 7

Rear delt raise

4 sets of 20 reps

rest 60 sec

Optional Conditioning

This is a longer piece. This may be all you want to do potentially. There are 150 reps per movement.

50 cal bike

50 push ups

50 sit ups

50 jump ropes

40 cal bike

40 push ups

40 sit ups

40 jump ropes

30 cal bike

30 push ups

30 sit ups

30 jump ropes

20 cal bike

20 push ups

20 sit ups

20 jump ropes

10 cal bike

10 push ups

10 sit ups

10 jump ropes

Workout of the Day March 10, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat Good Mornings

Build to a tough set of 3 reps

Do this in 8ish sets

Sub in building to a tough set of 3 deadlift from a height of your choice.

Part 3

Loaded step ups

Build to a tough set of 8 reps per side (do all one side than the other)

Part 4

Banded Kettlebell Swings

4 sets of 15 reps

Rest 60 sec

Part 5

Banded reverse hypers on the GHD w a 3 sec hold at the top

3-4 sets of 10-15 reps

Rest 60 sec

Part 6

v ups

4 sets of 20 reps

Rest 60 sec

Part 7

100 Banded good mornings

Optional Conditioning:

20 min

30 walking lunge steps

20 cal row

100 sec farmers carry

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press off pins 1" off chest against bands

Build to a tough set of 2 reps

Then:

3 sets of 5 at 75% of that

Then:

1 set of max reps at 65% of heavy double

Part 3

Dumbbell Rollback extensions

4 sets of 10 reps

Rest 60 sec

Part 4

100 banded tricep pushdowns 

Part 5

Incline chest down dumbell rows w neutral grip

4 sets of 10 reps

Rest 60 sec

Part 6

3 sets

20 banded straight arm lat push downs

20 banded face pulls

Rest 60 sec

Part 7

Standing banded ab isometric hold

3-4 sets of 1 min hold

Rest 60 sec

Optional Conditioning:

4 sets

8 pull ups

16 push ups

24 cal bike

Rest 60 sec

Workout of the Day March 5, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 box squats bar on back, putting an ab mat or foam on the bench

55% bar weight + 30% band

Part 3

9 min

Every min on the min

3 deadlifts against bands

40-45% bar + 30% band tension

Part 4

Anderson Good Mornings (if you are more comfortable w regular good mornings, feel free to do those)

4 sets of 12 reps

Rest 60 sec

Use the safety bars as the bottom. Set to the right height. Could also sub in back ext on the GHD holding a plate.

Part 5

Swiss Ball Hamstring curls

4 sets of 8 reps

Keep the legs straight for a 4 sec count each rep

Rest 60 sec

Part 6

Side plank or oblique static holds in the GHD

4 rounds of:

2 sets per side of :30 sec

Rest 60 sec between rounds

Part 7

Hip Bridge

3 sets of 10 reps

10 sec hold per rep at the top.

Optional Conditioning:

3 Rounds

15 Kettlebell swings

30 Sit ups

30 cal row

Rest 60 sec

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press Against Bands

45% bar weight + 25% band

5 sets of 5 reps

rest 60 sec between sets

Part 3

Pull ups

4 sets of 8

Rest 60 sec

If you want, add a weight between feet, or a band

Part 4

Wide Grip bent over rows

4 set of 8 reps

Rest 60 sec

Part 5

T bar row in the land mine

4 sets of 8 reps

Rest 60 sec

Part 6

4 Rounds

8 Dumbbell cross body hammer curls w a 5 sec negative

12 Incline rear delt raise

Rest 60 sec between rounds

Part 7

Standing banded ab crunches

4 sets of 20 reps

Hold the last rep as long as you can

Rest 60 sec

Part 8

100 seated banded low rows

Put a 45# plate up the rig uprights, this will allow your feet to push against something.

Optional Conditioning

5 rounds

20 cal bike

10 Dumbbell Hang Power Clean

10 Dumbbell Push press

Rest 1 min

Workout of the Day March 2, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat, bar on back against bands

Build to a tough single

Do this in around 8 sets

Part 3

Swiss ball hamstring curls, or hamstring curls on the rower

4 sets of max reps

Rest 60 sec

Part 4

Sweatt Shrugs

4 sets of 12 reps

Rest 60 sec

Use a barbell or dumbbells and VERY LIGHT WEIGHT

Part 5

Back ext on the GHD

4 sets of 15-20 reps

Rest 60 sec

Make sure the feet are pointed down through the reps

Part 6

plank hip bridge max weight

4 sets of :30 sec

Rest 60 sec

Part 7

Banded marches holding a med ball

4 sets of 1 min

Rest 60 sec

Optional Conditioning:

4 Rounds

Every 3 min complete:

2 rounds of:

10 Goblet Squats

10 box jumps or step ups

Only do 2 rounds of the movements every 3 min. If it takes you 2 min to complete, rest the remaining min. If you want, feel free to add 1 or 2 reps per round.

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Bench Press

Build to a tough single

Then:

Take 25% off and do 3 more sets of 1 rep

Part 3

Curl Bar Skull Crushers

4 sets of 10 reps

Rest 60 sec

Part 4

Single Arm banded tricep push downs

4 sets of 12 per arm

Rest 60 sec

Part 5

Anconious Extentions

4 sets of 20 reps

Rest 60 sec

Part 6

GHD Face up paddles with a broomstick

4 sets of 10-20 per direction

Rest 60 sec

Sub side planks if you want

Part 7

100 banded overhead extensions

Optional Conditioning:

6 Rounds

6-10 Tower or rope pull ups

Run 0.12 mi or bike 500m

Rest 45 sec

Workout of the Day February 25, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 box squats bar on back, putting an ab mat or foam on the bench

50% bar weight + 30% band

Part 3

Wide Stance Deadlift against bands

Build to a tough single

Feel free to raise the bar and lift from the knees

Part 4

Stiff legged deadlift (use a bar, kettlebell or dumbbells)

3 sets of 20 reps

Rest 60 sec

Part 5

Banded Oblique Push down

4 sets of 20

Rest 60 sec

Part 6

3 sets

30 partial squats against bands (like top half)

30 Banded good mornings

Rest 60 sec

Optional Conditioning

5 rounds

Every 3 min

10 Dumbbell hang power cleans

50' walking lunge holding dumbbell (or not)

50' walk back w dumbbells carried overhead

Do the above on once every 3 min. If 3 min is too tight extend the time frame.

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Flat Bench Press, with it propped up 8-12"

45% bar load + band (lighter)

Part 3

4 sets

Max Pull ups or inverted rows

Rest 60 sec

Part 4

T bar row in the land mine thing

4 sets of 8 reps

rest 60 sec

Part 5

Bent over underhand grip rows

4 sets of 8 reps

Rest 60 sec

Part 6

Hammer Curls

4 sets of 10 reps with a 4 sec negative

Part 7

4 sets

Stir the pot

10-15 circles per direction

Part 8

3 sets

30 banded seated rows

20 banded pull aparts

Rest 60 sec

Optional Conditioning

12-10-8-6-4 Push press

100-80-60-40-20 Jump ropes

Workout of the Day February 22, 2021

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Box Squat (bar on back)

Build to a tough single.

Do this in 8ish sets

Part 3

Back ext on GHD

4 sets of 15-20

Rest 60 sec

Part 4

Banded Kettlebell Swing to Eye height

4 sets of 15-20

Res 60 sec

Focus on squeezing the butt

Part 5

Banded Reverse hypers on the GHD

3 sets of 20 reps

Part 6

Banded Hip raise with a 3 sec hold at the top of each rep

3 sets of max reps

Part 7

100 single leg banded curls per side

Do all one side then do the other

Optional Conditioning:

30-20-10-20-30

Row Cals (or bike)

Step ups holding a med ball

Wall balls

Keep under 24 min

The Next Day Workout

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Bench Press off pins 2" off chest

Build to a tough single in 8ish sets

Part 3

French Press

4 sets of 10 reps

Rest 60 sec

Part 4

1 arm tricep kick back with the arm at 45 degrees to body

4 sets of 12 reps per side

Rest 60 sec

Part 5

100 incline Jm press

Part 6

4-6 sets

20 seated banded rows

20 incline face down rear belt raises

Rest 60 sec

Optional Conditioning:

4 rounds

20 Renegade Rows

15 Push ups

10 Pull ups

5 Push Press (little heavier)

Workout of the Day February 17, 2021

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Front Squats

55% bar weight + 25% band

Part 3

7 sets

Every :30-:60 sec

1 Deadlift Against Bands

Load 50% bar + 25% band

Part 4

Banded Stiff Legged dead lifts

4 sets of 15-20

Rest 60 sec

Use a barbell or kettlebell

Part 5

4 sets

10 hanging knee raises or v ups

10 sec L sit hang or hollow rock hold

20 Hollow rocks

Part 6

4 sets

1 min Belt march holding a med ball on upper chest

15-25 Kneeling good mornings (no weight) or sub in back ext on GHD

Optional Conditioning

4- 8 rounds

10 sand bag or med ball over the shoulder

50' carry of that sandbag

10 Burpees

10 cal air bike

rest 60 sec

The Next Day Workout

 Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Push ups

5-10 squats

5-10 back ext

Part 2

9 min

Every min on the min

3 Floor Press

Load is 50% bar + 25% band

Part 3

Floor Press

2 sets of 8 reps

Load around 75% of bench

Rest as needed

Part 4

Take 40% of what you do in part 3

do:

3 sets of max time slow incline presses

Rest 60 sec

Part 5

3-4 sets

Max Pull ups

Rest 60 sec

Don't do if doing conditioning 

Part 6

1 arm dumbbell row bands pulling forwards

4 sets of 8 reps

Rest 60 sec

Part 7

3 sets

1 min Chinese reverse plank

1 min plank

rest 1 min

Part 6

100 walking lunge steps

Optional Conditioning

3 Rounds

15 Hang Dumbbell Power cleans

10 Burpees

Rest 3 min

3 Rounds

15 Pull ups

10 Burpees

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Reverse Band Front Squat

Build to a tough single

Part 3

Kang Squat to a box or good mornings

3 sets of 8 reps

Rest 60 sec

Part 4

Back Ext on GHD (against bands if able)

4 sets of 10 reps

Rest 60 sec

Part 5

Russian Twists

4 sets of 20-30 reps

Rest 60 sec

OR

Around the World on the GHD (face up)

4 sets of 8 per direction

Rest 60 sec

Part 6

100 Wide Leg Banded Deadlift holding onto a kettlebell

Optional Conditioning

14 min

15 cal row or bike

15 hanging knee raises or ups

15 Kettlebell swings

The Next Day Workout

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

I'm putting a lot of work here. move through w purpose.

Do either days workout if you are just doing the one days workout. Don't feel like you have to do the squat day, if your legs are sore for example. The first day will be a lower day and the second an upper.

*** I am also adding an optional conditioning piece. I will leave it up to you on where you would like to add it. I might suggest cutting out some of the strength work to accommodate this. But what 'evs, I'll leave it up to you.

Part 1

3 Rounds

5-10 Pull ups
5-10 Push ups

5-10 squats

5-10 back ext

Part 2

Floor Press Against Bands

Build to a tough single

Part 3

Floor press with dumbbells against band

3 sets of 8 reps

Rest 60 sec

Part 4

JM Press

3 sets of 8 reps

Rest 60 sec

Part 5

Banded Side bends

4 sets of 20 per side

rest 60 sec

Part 6

4 sets

20 H rolls

30 banded pull aparts

Optional Conditioning

48 min

Every min on the min

Min 1- Bike

Min 2- Hollow rocks

Min 3- shuttle run or jump ropes

Min 4- v- ups

min 5- Jump squats

Min 6- rest

This is a long one.