10 rounds, 1 min. ON, 30 sec. OFF as AMRAPS:

1) Row 12/10 kcal + 6 WB

2) 10 KBS + 8 burpee

HBBS 3RM

Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90%
Set 5 - 1 reps @ 95%

Followed by...
Every 3min for 6min (2 sets)
Back squat x 1 rep @ 101+%

Complete rounds of 30,20 & 10 reps for time of:
KB swings 32/24kg
STOH 55/35kg
Pull ups

• "Why not just make 10 louder?"
• "........these go to eleven..."

High Volume
1. BB Back Squat 4x15
Pull-Up (inside cages only) 4x12
Bicycle Crunch (opp knee to opp elbow) (30/ minimum)
4min set
20
Then do,
2. BB Reverse Lunge 4x10/
DB Bench Row 4x15/
Plank Arm Reach Unders 10/
4min set
20

Spare time? Trainer Mystery Box.

Make love to a foam roller. Your glutes and quads will thank you.

3 rounds: (high volume)
25/20 cal Row / 20/15 cal AB
15 Front squat
15 T2B
15 Box jump
Rest 2-5min

Push up with back activation 5x10 3s pause in retracted bottom position **

Low Band Facepulls 5x12

Ys,Ts,Ls,Ws 5x5 per (form over load)

**As needed - use push up assistance band to make these difficult sets of 10 OR add weight in the form of plates to make these difficult sets of 10

3.5 - 4 minute sets
25 minutes

Hang squat snatches and box over jumps, for time:

20 hang squat snatches 43/ 30kg
20 box over jumps
15 hang squat snatches
15 box over jumps
10 hang squat snatches
10 box over jumps

Movement Prep:
Calf focus / Hip floss 2 min
Athletic Warm up 6 min
Crawling/Hanging 2 min
10 min

1. Core'tisserie - 1min each, NO rest. (1min:0 on clock) - Mat optional

Speed sit-up
Side plank leg lifts L
Skydivers Face down
Side plank leg lifts R
C-Rock / Hollow Rocks
...Mmm Juicy.
6min max

1min rest to next course!

1. Rack of Legs - 1min each, no rest (1min:0 on clock)
   Scissor Lunge L/R
   Pig Skate
   Double Frog Leg Hop or Kicks
   Skater Lunge
   Push-ups?...why not.
   ....Mmm Succulent.
   6min max

2. Team Bacon-Structive. (Combo for Two)
   1000m/0.62mil SKI ROW or RUN
   50 Jumping Pull-ups
   75 'Peacock's Watching' Push-ups
   100 Prisoner Jump Squat
   100 Lunges/side laps of dinner
   100 Partner Hold - Toe Touch Sit-up
   50 Hanging Grip Switch
   30 SL TRX Ball Sprawl + Toss to partner (10-25lbs)
   500m/.47miles DIFF MACHINE
   ....Mmm Almost Full.

3. The Mystery Soup
   ...Don't taste it. Trainer discretion for what you might need a little more of.
   Spare time
   25min circuit

In teams of 2, only one person working at a time
Complete:
100 Russian swings 32/24kg
400m run
100 Barbell thrusters 20/15kg
400m run
80 Burpees
400m run
100 Barbell thrusters
400m run
100 Russian swings

Both athletes perform running at the same time.