STRENGTH EMOM10 EVEN 30 SEC HOLLOW HOLD ODD 30 SEC SUPERMAN WORKOUT 4 ROUNDS 10 BACK SQUAT 135/95, 95/65, 65/45 10 WT’D LUNGES 10 PULLUPS (CTB, PULLUPS, BANDED/RING ROWS) 10 PUSHUPS (DECLINE, PUSHUPS, KNEES)  

STRENGTH Deadlift 3 X 4 90% WORKOUT 21-18-15-12-9-6-3 DB Push Press 45/35, 35/25, 25/15 DB Plank Row 45/35, 35/25, 25/15 Russian Twist with DB

STRENGTH EMOM 8 MIN 30 SEC BANDED RUN WORKOUT FOR TIME 9 ROUNDS 6 AIR SQUATS 6 PULLUPS 6 BOX JUMPS 24/20 6 BURPEES 6 SITUPS 6 LUNGES 6 KB SWINGS 53/35

STRENGTH Back Squat 3 X 6 85% WORKOUT OPEN 13.4 AMRAP 7 MIN 3 Clean and Jerk 135/95 (age 55+ 115/65) 3 Toes 2 Bar 6 Clean and Jerk 6 Toes 2 Bar 9 Clean and Jerk 9 Toes 2 Bar Continue adding 3 reps each round until clock runs out Score is total reps…

STRENGTH EMOM8 EVEN BEAR WALK <-> ODD SQUAT WALK <-> WORKOUT AMRAP 20 10 FRONT SQUAT 115/75, 95/65, 65/45 LUNGES PUSHUPS