STRENGTH PARTNER EMOM10 10 HYPEREXTENSION WB SITUPS ALTERNATE MIN WITH PARTNER WORKOUT THE GHOST 6 ROUNDS 1 MIN ROWING 1 MIN BURPEES 1 MIN DOULE UNDERS 1 MIN REST  

STRENGTH 7 MIN OF HELL WORKOUT 1 MIN EACH STATION 30 SEC REST BIKE (CAL) ROW (ROW) BATTLE ROPE BOX JUMPS 24/20 WALLBALLS 20/14 PUSHUPS SITUPS AIR SQUATS RING/BOX DIPS BURPEES DB SNATCH 45/35 WB GROUND TO OH 20/14 SKI ERG (CAL)  

STRENGTH BACK SQUAT 1 RM WORKOUT TABATA PUSH PRESS 135/95, 95/65, 65/45 DOUBLE UNDERS RUSSIAN TWIST 45/35, 35/25, 25/15  

STRENGTH EMOM10 EVEN – 5 WIDE GRIP STRICT PULLUPS ODD – 5 DB BENT OVER ROW EACH ARM (SUPPORTED ON BOX) WORKOUT FOR TIME 1000m ROW -THEN- 20 KB SWINGS 70/50, 50/35, 35/25 20 OH KB WALKING LUNGES (10 EACH ARM) 20 SITUPS  

STRENGTH BENCH PRESS 3 X 4 90% WORKOUT OPEN 20.4