Warm-Up 3 Rounds: 10 PVC pass throughs 10 empty-bar RDLs 10 band pull-aparts 5 push presses Workout 15-Min AMRAP 10 Wall Balls 10 Box Jumps 10 Cal Bike or Cal Row Benchmark Barbell Complex 5 Rounds For Time:Unbroken 5 Deadlifts 5 Hang Power Cleans 5 Push Presses Moderate weight: 95/65 (scale accordingly) Record time. Core Finisher 3 Rounds: 20 Toe Touches 15 Sit-Ups 45-sec Plank

Warm-Up 2 Rounds: 200m run together 20 med-ball passes 10 synchronized squats 10 synchronized lunges Benchmark :Team Cindy 20 Minutes AMRAP 5 Pull-Ups 10 Push-Ups 15 Air Squats Teams of 2 One athlete works at a time. Record: Total rounds & Total reps Partner Core 3 Rounds 20 Sit-Ups (partner hold and throw med ball) 20 Russian Twists 1-Min Plank

Warm-Up 2 Rounds: 400m easy run 20 jumping jacks 10 lunges 10 high knees Benchmark 2000m Row Record: Time 1 Mile Run Workout Every 4 Minutes x 4 Rounds 12 KB Swings 12 Goblet Squats 12 Sit-Ups Remaining time = recovery Core Finisher 3 Rounds: 15 Bicycle Crunches 30-sec Plank 12 Plank Pulls