STRENGTH FRONT SQUAT 3 X 9 70% WORKOUT BENCHMARK #12 UNLEASHED SF 1 MIN OF EACH WITH 30 SEC REST BETWEEN UP-DOWNS NARROW PUSH-UPS LUNGES ELBOWS TO KNEES AIR SQUATS SUMO DEAD LIFT HIGH PULL 95/65 HIGH KNEE TUCKS EVERYONE BIKE (CAL) DOULE UNDERS SHULDER PUSH PRESS 95/65 FINISH WITH ROWING (CAL)  

STRENGTH SNATCH 6 X 3 70% WORKOUT FOR TIME RUN 1 MILE – THEN- 3 ROUNDS 10 DB SNATCH 50/35, 45/30, 40/25 15 PUSHUPS 20 SITUPS

STRENGTH TEAM UP PLATE CARRY WORKOUT DECK OF CARDS HEARTS = PUSHUPS DIAMONDS = AIR SQUATS SPADES = BURPEES CLUBS = SITUPS JACK = 10 JUMPING KNEE TUCKS QUEEN = 10 WALLBALLS 20/15 KING = 10 STATIONARY LUNGES ACE = 10 DB PUSH PRESS 45/35, 35/25, 25/15 JOKER = 10 DB THRUSTERS

STRENGTH CLEAN & JERK 6 X 3 70% WORKOUT 5 ROUNDS 10 DEADLIFT 225/155, 185/135, 135/95 15 BOX JUMP OVER 24/20 5 AB ROLLERS

STRENGTH BACK SQUAT 3 X 9 70% WORKOUT BENCHMARK 11 HELEN 3 ROUNDS 400m RUN 21 KB SWINGS 53/35 12 PULLUPS