/001:// CARRY YOUR WEIGHT

| P R E P | 15 MINUTES 1. 15 MACHINE CALORIES 2. 10 BB RDL 3. 30M D-BALL CARRY ____________________________________________________ | B U...

/002:// 33-27-21-15-9

| P R E P | IN 15 MINUTES 1. 15 MACHINE CALORIES 2. 10 PUSH-UPS 3. 10 BAND PULL APARTS __________________________________________________...

/003:// SNATCH + SPRINT

| P R E P | 15 MINUTES 1. 15 CALORIES 2. 10 BAND HIGH PULLS 3. 10 BAND Y PULLS 4. 10 BAND PULL APARTS ___________________________________...

/004//: 20-5-20-5

| P R E P | 10 MINUTES STEADY PACE ____________________________________________________ | E F F O R T | IN 20 MINUTES : PICK ONE MACHINE...

/005:// CHOKING HAZARD

| P R E P | 15 MINUTES 1. 15 CALORIES ON A MACHINE 2. 10 BB RDL 3. 10 BB ROW 4. 10 PUSH-UPS _____________________________________________...

/006:// OVERHEAD

| P R E P | 15 MINUTES 20 MACHINE CALORIES 10 BAND Y-PULLS 10 OVERHEAD SQUATS ____________________________________________________ | E F...

/007//: LINGER

| P R E P | 15 MINUTES 15 MACHINE CALORIES 40M BEAR CRAWL 10 JUMP SQUATS 10 PUSH UPS ____________________________________________________...

/008//: BOOKENDS

| P R E P | 15 MINUTES 15 MACHINE CALORIES 10 GOOD MORNINGS 10 GHD BACK EXTENSIONS 10 BB ROWS ___________________________________________...

/009:// CHANCE

| P R E P | 15 MINUTES 15 MACHINE CALORIES 10 PVC PULL OVERS 10 OVERHEAD SQUATS 10 BAND Y PULLS _________________________________________...

/010:// EYE ON THE BALL

| P R E P | 1. 15 CALORIES 2. 10 GOOD MORNINGS 3. 10 AIR SQUATS 4. 10 PUSH-UPS ____________________________________________________ | E F...

/011:// REFILL

| P R E P | 15 MINUTES 1. 15 MACHINE CALORIES 2. 10 BB RDL 3. 10 BB ROW ____________________________________________________ | B U I L D...

/012:// RECONCILE

| P R E P | 15 MINUTES 1. 15 CALORIES 2. 10 PULLOVERS 3. 5 PUSH UPS 4. 10 PULL APARTS ___________________________________________________...

/013:// PIECES

| P R E P | 15 MINUTES 1. 12 CALORIES 2. 12 BAND PULLOVERS 3. 12 BAND PULL APARTS 4. 12 BAND HIGH PULLS _________________________________...

/014:// CONTRIBUTE

| P R E P | 10 MINUTES STEADY PACE ____________________________________________________ | E F F O R T | * BOTH PEOPLE MUST FINISH 50...

/015:// 9/11

| P R E P | 10 CALS MACHINE 10 PULL OVERS 10 GOOD MORNINGS 10 SQUATS PART II KB SWINGS BALL SLAMS PUSH UPS 10R X 3 SETS...

/016:// 2/4 - 3/6 - 4/8

/016:// 2/4 | 3/6 | 4/8 | P R E P | 15 MIN: 1. 15 CALS MACHINE 2. 10 AIR SQUATS 3. 1/2 LAP WALKING LUNGES _______________________________...

/017://MOUNTAIN

| P R E P | 10 MINUTES STEADY PACE ON MACHINE ____________________________________________________ | E F F O R T | 50 MINUTES: SKI + RUN...

/018://STABLE

| P R E P | 20 CALS MACHINE 20 GOOD MORNINGS W/ PVC | B U I L D | 1. DEADLIFTS *AS MANY SETS AS NEEDED 2.EARTHQUAKE PUSH-UPS (ATTACH A...

/019://BENCH- SPRINTS

/019://BENCH | SPRINTS | P R E P | 15 MINUTES 15 MACHINE CALORIES 10 BAND Y PULL 10 BAND PULL APARTS 10 PUSH-UPS...

/020://33-27-21-15-9-

| P R E P | 15 MINUTES 20 MACHINE CALORIES 40M BEAR CRAWL 12 PVC GOOD MORNINGS ____________________________________________________ | B U...