Warm Up: 4 Mins 2 Rounds – 20 Seconds at each station Jumping Jacks High Knees in Place Samson Stretch in Place Mountain Climbers Burpees Inchworms Core Development: 6 Mins 4 Round Tabata (20:10) – Don’t alternate until all round are completed Side Crunch Heel Taps Side Plank (alternate each round) Banded Sledge Swings Metcon:

Have you noticed how jacked Cedric has gotten? Hard work and dedication certainly pays off! Great Job Cedric keep up the hard work. Warm Up: 5 mins Plate warm up Mobility: 7 mins 90 Sec /side Calf Smash 90 /side Hamstring Smash Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 75% X

Warm Up: 4 Mins 4 Minute Circuit 50′ Bear Crawl 10 Push Ups 4 / Side Torso Circles (Neuro mobility) 3 / Side Over Unders Core Development: 6 Min Cap 20-15-10 TTB / Knee Raises V-Ups Superman Raises Metcon: 15 Min Cap 5 Rounds For Time: 10 DB Skull Crushers 100′ Bear Crawl 100′ Rack

Did Somebody Say Ab Day? Warm Up: 5 2 Rounds 6 Shuffle Burpees 60 Sec Samson Stretch 4 Inchworms w/ ab stretch Strength: 5 Mins Add one rep to last weeks number 5 Min Pull Ups EMOM Metcon: 32 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter

Warm Up: 4 Mins 3 Rounds 45 Second Easy Row / 15 Second Row Sprint Then 5 Inchworms Intervals: 8 Min Cap 2 Rounds 15/12 Cal Bike Sprint 30 Second Rest 15/12 Cal Row Sprint 30 Second Rest 200 M Run Sprint 30 Second Rest Metcon: 10 Mins 10 Min AMRAP 15 DU / Singles

Warm Up: 8 mins 2 Rounds 10 Single Unders 8 Single Arm KB Bottom Up Press 4/side 10 Double Unders or attempts 10 Banded 90/90 Mobility: 7 mins 2 Min Should drill 90 /side Smash Chest Strength: 15 Mins Strict Press  **90%  + 10 LBS** of your 1RM to calculate load 75% X 5 85% X 3 95%