Monday 2/16 "PRIMER" In 6 Minutes/3 Rounds 2 Shuttle Run 5 BB RDL 1R/1L 4 Way Lunge 5 BB Good Morning 5 1 + 1/2 Pushup "STRENGTH" Every 2:00 x 5 Sets: 5 Deadlifts "CONDITIONING" AMRAP 15 minutes: 8 Shuttle Runs (d/b = 1) 12 Abmat Sit-ups 10 Burpees Tuesday 2/17 "PRIMER" 4 Rounds Tabata 20sec Work / 10sec Rest Jump Rope Lateral Box Step Overs Barbell Back Squats Kettlebell Swings "STRENGTH" In 10 minutes, build to a heavy: 3-rep Back Squat "CONDITIONING" 5 Rounds for Time: 10

Monday 2/9 "PRIMER" In 8 Minutes 3 Minute Row (build pace) 2 Rounds: 5 Kip Swings + 5 Scap Pulls 6 Hand Release Pushups 10 Air Squats 10 Single Kettlebell Deadlift "CONDITIONING" 4 Rounds: In 4 Minutes Complete: 2 Sets: 3 Bar Muscle-Ups / 5 Chest to Par Pull-ups 10 Hand Release Push Ups 15 Air Squats In Remaining Time: Max Calorie Row REST 2:00 Between Rounds "FINISHER" 3 Rounds for Quality 15 GHD Sit-ups or Weighted Abmat Sit-ups 10 Heal Elevated Kettlebell Goblet Squats *3

Monday 2/2 "PRIMER" Every Minute on the Minute for 8 Minutes: Odd: 30 Sec Bike + 30 Sec Samson Lunge Steps Even: 30 Sec Box Step Overs + 30 Sec Russian KBS "CONDITIONING" Teams of 2. AMRAP 12 minutes: (Trade Movements) 15 Box Jump Overs (24/20) 15 Kettlebell Swings (53/35) 15 Abmat Sit-Ups REST 3 minutes AMRAP 12 minutes: (Trade Reps) 50 Calorie Bike 10 x 30 Single Unders + 2 Shuttle Runs (d/b = 1) "FINISHER" 3 Rounds 21 Crush Grip Curls 12 Alternating Gorilla Rows Tuesday 2