3 Rounds
200 Meter Suitcase Carry
20 Box Jumps, 20″
20 Squats
20 Plank Side Bends
2:00 Plank
20/17 Cal Bike

MCx: 53/35

MAx: 35/26, step up 24″, 18/15 cals

MVx: 150m 26/18, 15 reps, step ups 20″, 15/12 cals

GOALS + GUIDANCE: Carry the kettlebell 100 meters in one hand then switch on the way back. […]

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

MCx: 185/135, 70/53

MAx: 155/105, 11 pull ups (band), 53/35

MVx: 14 reps, 115/75, ring rows, in+outs, 35/26

GOALS + GUIDANCE: When you see AMRAP, take the opportunity to work on something new, challenge yourself with […]

Lateral DB Goblet Lunges

3 x 8/8, build

GOALS + GUIDANCE: Hold a dumbbell at chest height and take controlled steps to the side, keeping your chest tall and knee tracking over your toes. Do 8 reps on one side before moving to the opposite side. Choose a weight that challenges […]

5 Rounds

20 DB Step Ups, 20″

10 DB Deadbugs

5 Wall Walks

MCx: 50/35

MAx: 35/20, 3 modified ww

MVx: 25/15, 20 plank pull thru

GOALS + GUIDANCE: Complete twenty dumbbell step ups (total) holding the db however you’d like. Use the same dumbbell for the deadbugs, alternating legs for ten reps per side. Then […]

Barbell Curls 3×12

Seated DB Tricep Extension 3×15

Single-Arm DB Bent Over Rows 3×15/side

Dips 3×12

GOALS + GUIDANCE: This accessory session is focused on building arm and upper-back strength. Choose weights that challenge you in the final few reps of each set while maintaining good form. Move with control on every rep […]