A) 2x

- dead hang 30-60s

- 90/90's 10 ea way

- adductor TTN 10e

B) 4x

- bent over row 10

- ghd back extension 15

- box jumps 10

C) 3x

- side plank 30s ea

- curtsy lunge 20 total

D) 3x

- bike/row/ski 10 calories

- kb swings 15

- in/outs 15

A) 2x

- 90/90's 10 ea way

- adductor TTN 10e

- dynamic lunge 10 ea

B) 4x

- hip thrust 10 + 10s hold

- Dirty 30s

C) 3x

- DB RDL 12

- slow step ups 10ea

D) 3x

- SL ball slams 10 ea

- sled push

- walking lunge 8 total (make these heavy)

A) 2x

- dead hang 30-60s

- band dislocations 10e

- thoracic opener 10

B) 3x

- pull-ups 8-10

- incline chest press 12 (machine or smith machine)

C) 4x

- 2-1-1 Shoulder press 5 (both arms, single arm, single arm = 1)

- oblique ball slams 20 total

- pushups 10

D) 1x TABATA: 20 seconds of work, 10 seconds of rest

- plank rocks

- mtn climbers

A) 2x

- dead hang 30-60s

- 90/90's 10 ea way

- adductor TTN 10e

B) 12 min AMRAP

- bike 10 cals

- alternating gorilla rows 12 total

- weighted sit ups

C) 10 minute EMOM

- bike/run sprint 30 s

- alternating reverse lunges 20t

D) 10 minute AMRAP

- in/ outs 15

- deadbugs 20 total

- plank dips 20 total

A) 2x

- 90/90's 10 ea way

- adductor TTN 10e

- leg swings 10 e

B) 4x

- reverse lunges 10 ea

- toe wall sit 40s

C) 3x

- SL leg press 12 ea

- lying hamstring curls 10 + 10s

D) 3x

- weighted box skips 30 total

- seated hip flexor lifts 12 ea

- back extension 15