Workout of the day:


Push Jerk
Upright Row
KB Swing
Lateral Raises
Wall Balls
Cable Rope Pulls


1 Minute Each
3 Rounds
We will finish with an abdominals circuit

Workout of the Day:


Wall Balls
Ring Pull Ups
Burpees
Step Ups
Row


Tabata
20 seconds work, 10 seconds rest
5 Minutes each
Yes I said 5 minutes!

Workout of the day:


Hammer Curls
Bar Curl
Cable Rope Curl
Pushdowns
Dips
Overhead DB Extension


10 Reps Each
10 Rounds

Workout of the Day:


DB Squats
Leg Press
Leg Curls
Lunges
Right Leg Squat
Left Leg Squat


Tabata
30 Seconds work, 15 seconds rest
5 Minutes each exercise

Workout of the Day:


Max Push Jerk
5, 4, 3, 3, 1, 1, 1


10 Hang Cleans
10 Side Laterals
10 High Cable Rope Pulls
10 Rounds

Workout of the Day:


Max Bench Press
Max Deadlift
5, 4, 3, 3, 1, 1, 1

Workout of the Day:


100 Air Squats
100 KB Swing
100 Ring Pull Ups
100 Lunges
100 Shins To Shoes


For Time