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Amrap^3 (wk 9 #1)

Warm up 3 rounds :25 shoulder pass :25 good morning 3 rounds :25 side lunges :25 inch worms 3 rounds :25 spiderman lunge :25 sea turtles...

The Hot 7 (Wk 8 #3)

3 rounds :25 straight arm lat pull-down :25 side lunge 3 rounds :25 inchworm :25 alternating hamstring scoops 3 rounds :25 bird dogs :25...

Lucky 13 (wk 8 #2)

Warm up 6 rounds :13 bird dog :13 superman 6 rounds :13 1 inchworm + 1 superman :13 plank 6 rounds :13 alternating shoulder press (light)...

Push Pull Scale Back (wk 7 #3

Warm up 3 rounds :25 side lunges :25 bent over flys (very light) 3 rounds :25 Superman :25 db pullovers (very light) 3 rounds :25 sea...

Ay cabrón (Wk 7 #2)

1:00 row (light) 1:00 bike (light) 1:00 sled push (light) 1:00 4 side lunges + 1 inchworm 2:00 row (moderate pace) 2:00 bike (moderate...

Heavy Dose of Bosu (Wk 7 #1)

Warm up 3 rounds 20 lateral walk w/band 10 band pull aparts 3 rounds 12 db stiff leg deadlifts w/band 12 backwards monster walks 3 rounds...

Tabata Time (wk 6 #3)

Warm up 3 rounds :25 toe walks :25 heel walks 3 rounds :25 good mornings :25 high squat pulse 3 rounds :25 bird dogs :25 sea turtles 3...

Cardiac Attest (wk 6 #2)

warm up 3 rounds :25 duck walks :25 toe walks 3 rounds :25 frankensteins :25 bodyweight lunges 3 rounds :25 alternating db press (very...

Busy Bee (wk6 #1)

Warm up 3 rounds 20 lateral walk w/band 10 band pull aparts 3 rounds 12 db stiff leg deadlifts w/band 12 backwards monster walks 3 rounds...

Whole Lotta Tabata (wk 5 #3)

Warm up 3 rounds :25 straight arm lat pulldown (very light weight) :25 db front raises (very light) 3 rounds :25 shoulder passes with pvc...

License to Lower Body (wk 5 #2)

warm up 3 rounds :25 duck walks :25 toe walks 3 rounds :25 frankensteins :25 bodyweight lunges 3 rounds :25 lateral walk with band :25...

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