Team “Finisher Friday” Warm-Up: 3 rounds: 10 med ball cleans, 10 push-ups, 100m jog Accessory: 3 sets of 10 DB glute bridges 5/5 each leg Workout (Teams of 2 – 22 Min Cap): Buy-In: 400m Run (together) Then 5 Rounds (split reps): 20 Wall Balls 20 KB Swings 20 Jumping Lunges Finish with 400m Run together

Warm-Up: 3 rounds: 10 air squats, 10 mountain climbers, 5 burpees 200m easy run Accessory: Toes To Bar - Review After each attempt, 25 Russian Twists 5 Rounds: For Time 12 DB Snatches (6 each arm) 10 DB Step-Ups 6 Burpees 200m Run with med ball

Warm-Up: 2 rounds: 10 banded pull-aparts, 10 arm circles, 5 inchworms Light barbell press 3x3 Strength: Push Press 4x4 @ 70% (fast reps) Accessory: 3 rounds: 10 DB lateral raises, 10 upright rows, 20 banded face pulls Workout (For Time): 15-12-9 Push Press (moderate) Push Up off Bar or DB's Burpees over Bar