Accessory #1
3 Sets:
- 8 Barbell Bent Over Rows
- 12 Skull Crushers
- 10 Weighted Step Back Lunges (each side)
- 15 Weighted Candlestick Toe Touches

Accessory #2
3 Sets:
- 12 Dumbbell Floor Presses
- 15 Barbell Bicep Curls
- 15 Tibialis Raises
- 30 Flutter Kicks

Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk

Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang

Accessory #1
3 Sets:
- 10 Strict Pull-ups
- 12 Overhead Dumbbell Tricep Extension
- 30 Flutter Kicks (total)
- 10 Goblet Curtsy Lunges (each side)

Accessory #2
3 Sets:
- 10 Barbell Bent Over Rows
- 12 Skull Crushers
- 1:00 Plank
- 3 Around The World Plate Pinch Rotations

Accessory
3-4 sets:
- 10 Banded Donkey Kicks (each side)
- 12 Single Arm Dumbbell Rows (each side)
- 15 Single Arm Tricep Extension (each side)
- 1:00 Plank

Core
3 Sets:
- 20 Star Fish (total)
- 20 Heel Overs (total)
- 30 Flutter Kicks (total)

Accessory
3-4 Sets:
- 12 Banded Strict Chest to Bar Pull-ups
- 15 Skull Crushers
- 15 Back Extensions/Supermans
- 1:00 Medicine Ball Bear Hug Hold

Core
3 Sets:
- 10 V-ups
- 0:20 Hollow Hold
- 30 Flutter Kicks

Home Workout

Warm-up
- 10 Inchworms w/ Push-up
- 10 Deep Squats w/ Reach
- 20 Quad Stretches
- 20 Side Lunges
- 20 Arm Circles
- 20 Open & Close
- 20 Up & Down

WOD
8 minute AMRAP:
- 20 Dips (use a low surface, like a couch or chair)
- 20 Lunges (total)
- 20 Bicycle Crunches (each side)
Rest 3 minutes
8 minute AMRAP:
- 20 Plank Rotations (total) https://www.youtube.com/watch?v=VBd6DBVNUYg
- 20 Lunges (total)
- 20 Flutter Kicks (each side)

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Strength
Deadlift:
- 3-2-2-1-1

Conditioning
3 Rounds for time:
- 10 Pull-ups (L2: Band, L3: Australian Rows)
- 15 Hand Release Push-ups (L2: Knees)
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)

Core
2 Rounds:
- 1 minute Flutter Kicks w/ Medicine Ball overhead
- 1 minute Russian Twists w/ Medicine Ball
- 1 minute Hollow Rocks

Strength
Squat Clean:
- 6-6-6

Conditioning
21-15-9 reps for time:
- American Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Pull-ups (L2: Band, L3: Australian Rows)

Core
2 Rounds:
- 1 minute Flutter Kicks w/ Medicine Ball overhead
- 1 minute Russian Twists w/ Medicine Ball
- 1 minute Hollow Rocks