Elizabete

EMOM 21:00 Minutes
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Single Arm Object Row (Each Arm)

Minimal Equipment
EMOM 21:00 Minutes
Minute 1: 10 Single Dumbbell RDL (Each Leg) (50/35)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 5-10 Strict Pull-Ups or 10 Lawnmower Row (Each Arm) (50/35)

Accessory Work
3 Sets:
20 Supermans 
10 Deadbugs 
:30 Side Plank (Each Side)
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Ken & Will

4 Sets:
300m Run 
15 Box Jumps (24”/20”) *STEP DOWN Or 15 Up Downs 
20 Stepback Lunges (Total)
-Rest 1:30 B/T Sets-

Minimal Equipment
4 Sets:
300m Run 
15 Box Jumps (24”/20”) *STEP DOWN
15 Double Dumbbell Deadlifts (50s/35s)
-Rest 1:30 B/T Sets-

Accessory Work
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Nick

AMRAP 15:00 Minutes  
30 Air Squats 
45 Plate Hops/Line Hops/Jumping Jacks  
30 Alternating Leg V-Ups

Minimal Equipment
AMRAP 15:00 Minutes
15 Single Dumbbell Goblet Squats (50/35)
45 Double Unders 
30 Alternating Leg V-Ups

Accessory Work
3 Sets:
10-15 Single Arm Tempo Bench (Each Side)
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (Each Side)
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Vuk

5 Rounds
25′ Bear Crawl 
20 Stepback Lunges (Total)
10 Hand Release Push Ups 
30 Mountain Climbers (Total)

Minimal Equipment
5 Rounds
25′ Handstand Walk
10 Double Dumbbell Deadlifts (50s/35s)
5 Strict Handstand Push Ups 
10 Double Dumbbell Deadlifts (50s/35s)

Accessory Work
3 Sets:
10 Upright Rows (Each Side)
10 Lateral Box Step Ups (Each Side)
20 Supermans
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Becca

10 Rounds:
* Alternate rounds with a partner (5 rounds each)
15 Double Dumbbell Deadlifts 50s/35s
20 Jumping Air Squats 
10 Burpees
**If you don’t have a partner, rest 1:1 b/t rounds.
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Mandy

3 Sets (1 Set every 5 minutes)
50 Air Squats 
200m Run 

Minimal Equipment
3 Sets (1 Set every 5 minutes)
50 Single Dumbbell Thrusters (50/35) *25 per arm 
200m Run

Accessory Work
2 Sets:
:30 Sit Ups
:30 Russian Twists
:30 Boat Hold 
-Rest 1:00 B/T Sets-
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Juli

3 Sets:
1:00 Max Reps Strict Pull Ups Or Object Bent Over Rows 
1:00 Max Reps Cossack Squats 
1:00 Max Reps Chair Dips
1:00 Max Reps Plank Shoulder Taps 
1:00 Rest

Minimal Equipment
3 Sets:
1:00 Max Reps Strict Pull Ups Or Double Dumbbell Bent Over Rows (50s/35s)
1:00 Max Reps Single Dumbbell Cossack Squats (50/35)
1:00 Max Reps Push Ups 
1:00 Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
1:00 Rest

Accessory Work
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
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Cody

3 Sets
3 Rounds
15 Sit Ups 
10 Burpees 
-Rest 2:00 b/t sets-

Minimal Equipment
3 Sets
3 Rounds
15 Sit Ups 
5 Double Dumbbell Devil’s Presses (50s/35s)
-Rest 2:00 b/t sets-

Accessory Work
2 Sets:
15 Dumbbell bicep curl R/L
15 Cat Cow Exercises 
15 Bulgarian Split Squat R/L
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.