10 min recumbent 10 min elliptical 3 rounds 8 chin ups, 12 tricieps press down, 12 bench candlesticks, 16 bench dead bug, 8 ea side cable...

4 rounds run 600 10 DB thrusters 10 each side med ball wall shovel throws 10 Mace Swings, over shoulder 10 each side Mace shield to...

Back to basic lifts. Deadad lifts Cleans Shoulder press Dips and Pull ups.

1200 easy warm up. Dynamic warm up and leg swings 2 rounds. 800 Run. 21 reps of: push-ups - hollow rocks - air squats 45 sec plank hold...

5 rounds. 8 reps of the following 8 exercises Dumbbell #35 Bent over rows dead lift pushups on DB db swing candle stick on bench...

Warm up : 8 min recumbent bike 8 min Nordic track XC Ski 2 rounds of : 800 run 15 reps each of Swiss Ball hip bridge, Swiss Ball knee...

equipment: sandbag or dumbbells. Kettle Bell or Dumbbell 1 mile run. 15 x sandbag bent over rows 15 x kettle bell swings 15 x KB walk...

3 rounds for time 800 run 18 hollow rocks 16 jump squats 14 push ups 2 min rest 21-15-9 Plank drag w sandbag Bosu DB narrow squats DB...