4 Rounds:
Split Squat + Press (Arm 1) x40 seconds
Rest 20 seconds
Split Squat + Press (Arm 2) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 1) x40 seconds
Rest 20 seconds
Single Leg RDL + Row (Arm 2) x40 seconds
Rest 20 seconds
Ring Row/ Horizontal Pull x40 seconds
Rest 20 seconds
4 Rounds:
DB Power Clean x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Arm DB Bent Row x40 seconds
Rest 20 seconds
Single Leg RDL (alt) x40 seconds
Rest 20 seconds
Push Press x40 seconds
Rest 20 seconds
AMRAP 25 Minutes:
Back Squat x2 (1/rest 20 sec/1)
Wall Sit x30 seconds
Single Leg RDL x8-12/side
Single Leg Bridge Hold x20-30 seconds/side
Rest As Needed
AMRAP 25 Minutes:
Deadlift x3-5
Split Squat x8-12/side
Single Leg RDL x8-12/side
Bridge Hold x30-60 second
Rest As Needed
AMRAP 25 Minutes:
Back Squat x5-7
Single Leg RDL x8-12/side
Split Squat x8-12/side
Bridge x10-20
Rest As Needed
4 Rounds:
Single Leg RDL (Leg 1) x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Single Leg RDL (Leg 2) x40 seconds
Rest 20 seconds
Bent Row (arm 1) x40 seconds
Rest 20 seconds
Plank Hold x40 seconds
Rest 20 seconds
Bent Row (arm 2) x40 seconds
Rest 20 second
AMRAP 12 Minutes:
Forearm Plank x60 seconds
Run 200m
–
Rest 2 Minutes
–
3 Rounds:
Single Leg RDL x40 seconds (20/20)
Rest 20 seconds
Hollow Hold x40 seconds
Rest 20 seconds
Glute Bridge x40 seconds
Rest 20 seconds
O.T.M for 15 Minutes:
Minute #1: T2B
Minute #2: Single Leg RDL (30/30)
Minute #3: Box Jump
4 Rounds:
Single Leg RDL x40 seconds (Leg 1)
Rest 20 seconds
Single Arm Bent Row x40 seconds (Arm 1)
Rest 20 seconds
Single Leg RDL x40 seconds (Leg 2)
Rest 20 seconds
Single Arm Bent Row x40 seconds (Arm 2)
Rest 20 seconds
Step Up x40 seconds
Rest 20 seconds
Plank x40 seconds
Rest 20 seconds
AMRAP 25 Minutes
Back Squat x8-12 (55-75%)
Single Leg RDL x8-12/side
Split Squat x8-12/side
Bridge Hold x30-60 seconds
Rest As Needed