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Ropes & Running:   6 × 4 min RNDS 

E.M.O.M: DAY:  Every Minute on The Minute

TEMPO Strength + 20 Min KB Complex

“Lomba Number 9”:  30 Min Max Meter Team Row

Strength/Cardio/Core:  4×6 Min. Stations

Interval Training:  3 x 9 minute Circuits + Glute Med Leg Lift Starter

3

STRENGTH ROUNDS:  30 Min. AMRAP for Quality 

E.M.O.M. DAY:  30 Min EMOM –  6 Moves / 5 Rounds  

ESD (Energy System Development) : Pure Conditioning

TEMPO Strength + 20Min Tabata Mashup

Interval Training + Shoulder Prehab Starter

Interval Training: MB Circuits + Rock, Paper, Scissors!

10

E.M.O.M. DAY:  12 MIN. POWER + 16 MIN. STRENGTH  + Glute/Core Finisher

2 x 16 MIN. PARTNER STATIONS

TEMPO Strength + Tabata KB ISO Flow + Finisher

Interval Training: One Muscle Group at a Time + Glute Med Starter

The Ben P:  30 Min. Down The Ladder

The Weekend Hangover – 30Min

17

30 Minute Partner Running Stations 

EMOM DAY:  2 x 15 min. EMOMs + Core Finisher

Team Fan Bike Relay: 30 Minute Max Cals + Mini Band Finisher

10Min TEMPO Strength + 15Min KB Complex + Glute Med Starter

2 x 16Min Stations: Strength AMRAP + Ropes

Interval Training:  4 x 6Min Stations + Hat Draw Finisher

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