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  

STRENGTH SHOULDER PRESS 1RM WORKOUT AMRAP20 5 CHEST TO BAR/PULLUP/BANDED PULLUP 5 POWER CLEAN 135/95, 95/65, 65/45 5 PUSH JERK 5 BACK SQUAT  

STRENGTH 4 ROUNDS 30 SEC R PLANK 30 SEC PLANK 30 SEC L PLANK 30 SEC REST WORKOUT BENCHMARK #12 UNLEASHED SF 1 MIN AT EACH STATION WITH 30 SEC REST/TRANSITION BETWEEN