Ufit (SWEAT/HIIT)

Accessory:

4 Sets

12/12 DB SL RDL

20 Air Squats

Rest 1:00 Minute

Workout:

AMRAP 12

14 Box Jump Over 24/20

12 DB Hammer Curls

10 Floor Wipers (1=1)

3 Sets 

In a 5 Minutes complete:

100 Single unders

20 DB Deadlifts [heavy]

20 MB Clean [heavy]

Max Burpees w/ remaining time

Rest 3min between

4 rounds

1:30 Minute Stations

:30 Rest between stations

Station #1 – 5 Up Downs + Max Sit ups

Station #2 – 5 Push ups + Max DB Snatch

AMRAP 15

20 RKS

20 Cal Bike/Row

20 Renegade Row

METCON

EMOM 20

1. 10 Push Ups

2. 20 AltJumping Lunges

3. Max Box Jumps

4. 12/10 Bike

5. Rest

STRENGTH

Tempo DB RDL 

4 x 12

Workout:

5 Rounds

10/10 rev. lunge press

20 Ballistic Sit ups

15 Minute Amrap

15 Squats

10 DB Push Press

5 Burpee

WORKOUT

EMOM 20

1. 12/10 row

2. 15 Kettlebell Swing 24/16

3. Max Sit-ups

4. Rest

4 Rounds

Go Every 5 min

30 Air Squats

15 DB OH sit ups

10 burpee Box Jump Overs

 rest remainder of time

CONDITIONING

3 Rounds

2 Minute Stations

1 Minute rest B.T.S

#1 – Medball Clean

#2 – Max Cal Row

#3 – KB Flow:

2 Russian Swings

4 Goblet Sq

6 KB Push Press