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.

Sharon

2 Sets:
AMRAP 7:00 Minutes
12 Alternating Box Step Ups 
8 Stepback Lunges (Total)
6 Bodyweight Turkish Get Ups (*3 per side)
-Rest 3:00 b/t Sets-

Minimal Equipment
2 Sets:
AMRAP 7:00 Minutes
12 Alternating Dumbbell Snatches (50/35)
8 Single Dumbbell Stepback Lunges (50/35) *Total
6 Box Jumps (24”/20”)
-Rest 3:00 b/t Sets-

Accessory “Core Focus”

For Time: 3 Sets:
10 Leg Lifts 
20 Runners Crunches 
20 V-Ups 
10 Burpees
-Rest 1:00 B/T Sets-
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Will

3 Rounds
30 Cossack Squats (Total)
45 Plate Hops/Line Hops/Jumping Jacks 
30 Alternating Leg V-Ups 
45 Plate Hops/Line Hops/Jumping Jacks

Minimal Equipment
3 Rounds
30 Single Dumbbell Thrusters (50/35) *15 Each Arm 
45 Double Unders
30 Alternating Leg V-Ups 
45 Double Unders

Accessory Work

3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
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Larissa

BONUS WORKOUT

Partner Workout: 
10 Alternating Rounds with a Partner 
***5 Rounds Each 
20 Sit Ups 
10 Single Dumbbell Devils Press Or Up Downs 
20 Plate Ground to Overhead OR Dumbbell Clean and Jerks (50/35)
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Jason

AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Stepback Lunges (Total)
10 Burpees

Minimal Equipment
AMRAP 16:00 Minutes
400m Run or 500m Row/Ski
30 Dumbbell/Kettlebell Swings (50/35)
10 Dumbbell Facing Burpees

Accessory Work

3 Rounds:
15 Banded Pull Aparts 
10 Bulgarian Split Squats (Each Side)
15 Single Leg Calf Raises (Each Side)
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