Tuesday: A. :15 sec work for each exercise listed Swing :15 R/L Push Press :15 R/L Squat :15 Burpee :15 - Rest & Repeat x 3 B. Kickstand DL x 8 R/L &  Tri-press  x 8 - Rest & Repeat x 5 C. Pull-up x ? & Heavy Sumo DL x 5 - Rest & Repeat x 4 Wednesday: A. Swing ... READ the POST

Tuesday: A. Squat x10, Swing x10, Squat x10 --Rest & Repeat x6 B. Swing x20, Side step Taps x50, Mt. Climbers x50 -- Rest & Repeat x4 Wednesday: A. Clean, Push Press, Snatch x4 --Rest & Repeat x 3 B. Floor Press x 5r/l, Push ups x5 --Rest & Repeat x 4 C. Thruster x 10r/l  ... READ the POST

Tuesday: A. 1/2 Knee Wood Chop x10/10, 1/2 Knee Press x5/5 -- Rest & Repeat x3 B. Pull up x5, Push up x5, Heavy Sumo DL x5 --Rest & Repeat x3 C. High Pull/Catch/Squat x 10 --Rest & Repeat x 4 D. SLDL x 10R/L , Scissor Plank x 20 --Rest & Repeat x ... READ the POST

Tuesday:  A. Swing 15 (2H), 15 (1H Right), 15 (1H Left) B. Dragon Walk, Farmer/Waiter Walk -- Rest & Repeat x2 C. Tri-Press x 10, Lunge x10 R/L -- Rest & Repeat x 2 D. 10 Snatch R/L, --:30 Reset & Repeat x5     Wednesday: A. 1H High Pull x10 R/L, 10 Push ups, ... READ the POST

Tuesday: 1A. V-Sit Press x5 R/L, 2A. Chest Press x10 R/L, --Rest & Repeat x3 1B. Cross over lunge x10, 2B. Dynamic Lunge x10, 3B. Squat Hold :30 --Rest & Repeat x2 C. SLDL x8 R/L,  & Squat Jump x 20 --Rest & Repeat x 3 Wednesday: A.  Walking Seesaw Press (going one ... READ the POST