Monday is Press and a Breathe & Burn workout.  Warmup is Press & Lunge prep.  Press is Building sets of 8.  Workout Prep is Db OH Walking Lunge review.  Workout is 4 rounds of OH Walking Lunges & Burpees over Db.  Extra Credit is Shoulder Accessory.

Goal: <12:00.

Tuesday is a Heavy Breathing workout and Rotational Accessory.  Warmup is Jump Rope prep.  Workout Prep is Doubleunder review & practice.  Workout is Ascending reps of Doubleunders with a static Row after each set & a 1:00 rest between rounds.  Finisher is Rotational Accessory.  Extra Credit is Running.

Goal: <16:00.

Wednesday is Front Squat and a Breathe & Burn workout.  Warmup is Front Squat prep.  Front Squats  are Building sets of 3.  Workout Prep is Toes to Bar review.  Workout is Descending reps of Front Squats & Toes to Bar with a Run at the end of each round.  Extra Credit is Mobility.

Goal: <10:00.

Thursday is a Heavy Breathing workout and Knee & Hip Accessory.  Warmup is Unilateral movement prep.  Workout Prep is Dumbbell movement review.  Workout is 5 minutes of Db Power Cleans & Bodybuilders, a 2:00 rest, into 5 minutes of Db Snatches & Bear Crawls, a 2:00 rest, then repeat.  Finisher is Knee & Hip Accessory.  Extra Credit is ARMS.

Goal: Round of 16+.

Friday is Barbell Row and a Breathe & Burn workout.  Warmup is Barbell Row prep.  Barbell Row is Accumulating sets of 8-12 reps.  Workout Prep is Bar Muscleups review.  Workout is 4 rounds of Bar Muscleups & Wallballs.  Extra Credit is Running.

Goal: <10:00.

Saturday is a Breathe & Brace workout.  Warmup is Deadlift prep.  Workout Prep is Deadlift review & build.  Workout is 30 minutes of Deadlifts, Pushups, & Box Jumps.  Extra Credit is Mobility.

Goal: 15+ Rounds.