Workout of the Day Fitness “A. CGBB bench Press 4-3-3-2-2 rest 20sec DB Incline Tate Press x 8-10 reps rest 90sec” “B. For Time 3

Workout of the Day Fitness ” “”IWT”” 4 Trap bar Deadlifts 60sec Bike @>25/20 cals rest 2:00 3 Rounds 6 DB Hang Power Cleans 60sec

Workout of the Day Fitness “A. Box Squat (to Parallel) 2-2-1-1-1 @2X11 B. Inverted BB or Ring Rows 3 x Max Reps” “C. 4 Rounds

Workout of the Day Fitness “A. 3 Sets Rear Rack Reverse Lunge x 10 Reps each Leg rest 30 50m Farmer Carry rest 30 DB

Workout of the Day Fitness “A. 3 Rounds PRH Shoulder Internal Roation x 5 w5sec hold rest 30sec Incline DB Bench x 8-10 rest 30sec

Workout of the Day Fitness “A. 4 Sets CGBB bench Press 4 Reps rest 20sec DB Floor Press x 6-8 reps ea arm rest 90sec”

Workout of the Day Fitness ” “”IWT”” 20 Jumping Lunges 1:00 Bike @>20/18 Cal rest 1:30 3 Rounds 2;00 Rest 15 Sumo DL w/KBs 1:00

Workout of the Day Fitness “A. Superset Bench Supported DB Row 10-10-10-10 Box Squat (to Parallel) 4-4-2-2 @2X11” “B. 4 Rounds w/2:00 Rest 40m Sled

Workout of the Day Fitness “A. 3 Sets Dball (on Chest) Standing Split Squat x 4 ea leg rest 30sec Wall Walk x 3 rest

Workout of the Day Fitness “A. 3 Rounds BB Skull Crusher x 12 rest 30sec DB Curl x 15 rest 30sec Spine Segmentation x 1

Workout of the Day Fitness “A. 4 Sets CGBB bench Press 6 Reps rest 20sec Single Arm DB Bench x 8 reps ea arm rest

Workout of the Day Fitness “IWT” 20 DB Goblet Squats 1:30 Row @>30/22 Cal rest 1:30 3 Rounds 2;00 Rest 12 DBL KB Clean 1:30