Partern A works, while partner B rests. 20 min: -10 KB press left arm -10 KB press right arm -20 Goblet Squats THEN one round- 30 Wall Balls -20 Slam Balls -20 KB Swings

Set 1- 4x -6-8 OH Squats -45 sec -10-12 Ring Rows -45 sec -3x Counter Farmer's Carry Set 2- 3x -1 min toes to bar -1 min DB Ground to OH -1 min KB Swing Rest

Set A- 3x -6-8 Heavy Deadlifts -Rest 60 sec -1 Counter KB Carry -Rest 60 sec - 1 Min Tempo Pushups Set B- 6 min -10 Burpees -10 DB Press -10 DB Box Step ups

Set I. 4x -6-8 Landmine shoulder press -Rest -7 Supine Leg Lowering @ 5010 -Jump Rope 60 sec Set II. 7 minutes -7 calories assault bike -7 Burpees -7 KB Swings

Set 1 - 4x - 5-6 Barbell Front Squats @3011 -1 min rest -20 Kettlebell Swings -1 min -Egg Rolls 30-45 -1 min rest Set 2 - 6x - 12 Dumbbell Thrusters -20 Wall Balls -45 sec rest

Main Set: 4x through 6-8 Heavy Deadlifts 10-15 Pushups 10 DB Reverse Lunges/ leg Assault bike--> Plank--> Banded Walk

Set 1- 4x through -Landmine shoulder press 8-10 reps/ arm -Supine pull-ups 6-8 reps -Egg Rolls 6-8 Set 2- 3x through -15 push press -90 sec rest

Set A-- 4x through -Single Leg Step ups (8-10 per leg) -60 sec rest -4-6 pull ups -60 sec rest Set B-- 5 min through -10 Wall Balls -20 Mountain Climbers Set C-- 5 min through -10 Slamballs -10 Ring Rows