WODs | Raise the Bar Fitness

Bootcamp

Wednesday, June 25th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Squat Hold
Dead Hang
Scap Pull UPS
Scap Push UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: Push UPS
3 Reps: Lunges per Side
3 Reps: Pull UPS
3 Reps: Box Jumps

Strength

Split Jerk
Sets X Reps: 4 Sets X 1 Rep @ 90% / E2MOM
Bench Press
Sets X Reps: 1 Sets X AMRAP Reps @ 80% 1 Rep Max

WOD

Workout Format

For Time ~ In Pairs ~ Split Reps
COMPETITVE
200 Air Squat
200 Sit Up
150 Push Up
150 Lunges
100 Pull Ups
100 Box Jumps (24/20)

Performance

200 Air Squat
200 Sit up
150 Elevated Push Up
150 Lunges
100 Jumping Pull Ups
100 Box Jumps

Lifestyle

150 Box Squat
150 Crunches
100 Elevated Push Up
100 Assisted Lunges
60 Ring Rows
60 Box Step Ups

Notes

Stimulus: This High Volume Bodyweight Workout Gives You Rest While Your Partner Works, Push Yourself to Do Big Sets and Build Capacity.

Bootcamp

Tuesday, June 24th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
5 Reps Db Sumo Deadlift High Pull
5 Reps Db Snatch
3 Reps Lunges per Side

Strength

Power Cleans
Sets X Reps: 5 Sets X 1 Rep @ 90% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 3 Sets X 2 Reps @ 100% 1 Rep Max / E2MOM

WOD

Workout Format

21-15-9-15-21

Competitive

Alternating DB Snatch (35/25)
Overhead Lunge

Performance

Alternating Db Snatch (25/15)
Overhead Lunge

Lifestyle

Alternating Db Snatch
Assisted Lunge

Notes

Stimulus: This Is a Quick Light Full Body Workout. Push Yourself to Move From the Snatches Right Into the Overhead Lunge.

Strength

Monday, June 23rd, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge With Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Tempo Cobra Squats (3 Second Pause at the Bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Back Squats @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Back Squat

Main Strength Movement
Movement: Back Squat
Every 2 Minute on the Minute X 5 Rounds
1-3 Reps @ 85-90% 1 Rep Max

Accessory

3 Rounds EMOM
8 Reps: Back Squat
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tucks

Bootcamp

Monday, June 23rd, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Calf Stretch (switch half way)
Cat Cows
Wrist Rolls
Scap Push Ups
On Coaches Call Out
200m run
5 Reps: Goblet Squats
5 Reps: Empty Barbell Front Squats
3 Reps: Barbell Front Squats @ 40% with a 2 second pause at the bottom
5 Reps: PVC on the back hinge drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift with a 3 second eccentric
5 Burpees

Strength

Front Squat
Sets X Reps: 5 Sets X 2 Reps @ 88% 1 Rep Max / E2MOM
Front Squat (3 Sec Eccentric)
Sets X Reps: 2 Sets X 2 Reps @ 75% 1 Rep Max / E2MOM

Strength

Stimulus: This Is a Heavy Barbell Workout the Starting Deadlift Should Be About 80% of Your 1 Rep Max.

WOD

Workout Format

400 Meter Run Cash In

Competitive

10-15-20-25
Burpee Over Bar
3 Deadlift
M: 315-295–275-255
F: 225-205-185-165

Performance

10-15-20-25
Burpee Over Bar
3 Deadlift
M: 245-225-205-185
F: 165-145-125-105

Lifestyle

10-15-20-25
Elevated Burpee
3 Deadlift

Strength

Sunday, June 22nd, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
Pvc Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
Pvc Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

3 Rounds EMOM
10 Reps: Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Bent Over Barbell Rows
30 Seconds: Db Overhead Hold March

Notes

Movement: Overhead Shoulder Press
Every 2 minute on the minute x 5 minutes
1-3 Reps @ 85-90% 1 Rep Max

Olympic Weightlifting

Saturday, June 21st, 2025 - Olympic Weightlifting 221.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Split Jerk

Snatch Work

E1:30MOM4
Mid-Hang Snatch
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Snatch

Olympic Weightlifting

Saturday, June 21st, 2025 – Olympic Weightlifting 221.2

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a moderate to heavy kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 70%
2nd set: 70%
3rd set: 75%
4th set: 75%
% of Clean

Front Squat

E2:00MOM6
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Front Squat

Strength

Friday, June 20th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

4 Rounds EMOM
8 Reps: Barbell Stiff Leg Deadlift
8 Reps: KB Bent Over Row
30 seconds: Farmer Hold March

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
1-3 Reps @ 85-90% 1 Rep Max

Bootcamp

Friday, June 20th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
200M Run
50M Farmer Carry at a Lighter Weight
5 Reps: Burpees
6 Reps: Db Lunges
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 65% 1 Rep Max

WOD

Workout Format

20 Minute AMRAP

Competitive

400m Run
100m Double KB Farmer Carry (53/35)
20 Burpees
20 Double DB Alternating Lunges (25/15)

Performance

400m Run
100m Double KB Farmer Carry (35/25)
20 Burpees
20 Double DB Alternating Lunges (15/10)

Lifestyle

200M Run
100M Double KB Farmer Carry
20 Burpees
20 Alternating Lunges

Notes

Stimulus: You Should Be Able to Move Smoothly Through All the Work. Keep Your Heart Rate From Peaking by Using the Run or the Farmer Carry as a Recovery.

Bootcamp

Thursday, June 19th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
90/90 Hip Switches
Alternating Groiners
Ankle Stretch per Side
Hip Flexor Stretch per Side
Prayer Stretch
Wrist Stretch
Squat Hold Push Out the Knees With Elbows
Pogo Hops
On Coaches Call Out
5 Reps Bodyweight Squat
5 Reps PVC Pass Through
5 Reps PVC Overhead Squat
5 Empty Bar Snatch Grip Deadlift
5 Empty Bar Hang Muscle Snatch
5 Empty Bar Hang Tall Power Snatch
5 Empty Bar Hang Power Snatch
5 Box Step Ups per Side
5 Wall Balls
30 Seconds Skipping or Double Unders

Strength

Power Snatches
Sets x Reps: 4 sets x 2 reps @ 70% 1 rep max / E2MOM
Overhead Squat
Sets x Reps: 3 sets x 3 reps / E1.5MOM

WOD

Workout Format

For Time
21-15-9-15-21

Competitive

Wall Balls (20/14)
30 Double Unders

Performance

Wall Balls (14/10)
30 Double Unders or 50 Singles

Lifestyle

Wall Balls (20/14)
30 Single Unders or Line Hops

Notes

Stimulus: Be Powerful During the Wall Balls to Ensure You’re Hitting the Target, Try to Go Unbroken as Long as Possible.

Strength

Wednesday, June 18th, 2025 – Bench Press

General Warm-Up

Every Minute on the Minute
Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
PVC Bench Press (2-2-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Strength

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
1-3 Reps @ 85-90% 1 Rep Max
Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessory

3 Rounds EMOM
8 Reps: Deficit Push UPS
8 Reps: Single Arm Dumbbell Row
8 Reps: Single Arm Db Row
30 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold

Bootcamp

Wednesday, June 18th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Arm Circles
Wrist Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Overhead Press
Dead Hang
Scap Pull UPS
Scap Push UPS
On Coaches Call Out
5 Reps: Dip and Drive
5 Reps: Tall Split Jerk
5 Reps: Split Stance Push Press
5 Reps: Split Jerk With a 3 Second Pause in the Catch
30 Seconds Kip Swings
20 Seconds Leg Raise or Knee Raises
3 Reps Toes to Bar or Scaled Equivalent
3 Push UPS
3 Box Jumps

Strength

Split Jerk
Sets x Reps: 3 sets x 1 Rep @ 88% / E2MOM
Bench Press
Sets x Reps: 1 sets x AMRAP reps @ 60% 1 Rep Max

WOD

Workout Format

3 Rounds of 3 Minutes AMRAP for Max Reps / Rest 1 Minute
COMPETITVE
400M Row
Round 1) Toes to Bar
Round 2) Box Jump Overs
Round 3) Push Ups

Performance

400M Row
Round 1) Leg Raises
Round 2) Box or Plate Jump Overs
Round 3) Elevated Push Ups

Lifestyle

300M Row
Round 1) Sit Ups
Round 2) Plate Jump Overs
Round 3) Elevated Push Ups

Notes

Stimulus: Push for Big Sets of the Bodyweight Exercises. You’ll Have to Find the Fine Line of Moving Fast on the Rower but Leaving Energy to Maximize the Time You Have for the Bodyweight Exercises.

Bootcamp

Tuesday, June 17th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Alternating Lunge With a Twist
Dynamic Squat Stretch
Cat Cow Stretch
Wrist Stretch
Prayer Stretch
Front Rack Mobilization
On Coaches Call Out
5 Reps Empty Bar Clean Grip Deadlift to Knee
5 Reps Empty Bar High Pull From Hip
5 Reps Empty Bar Hang Muscle Clean
5 Reps Empty Bar Tall Hang Power Cleans
5 Reps Empty Bar Hang Power Cleans
3 Reps Lunges per Side
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
3 Reps: Deadlift @ Workout Weight With a 2 Seconds Pause at the Knee

Strength

Power Cleans
Sets X Reps: 4 Sets X 2 Reps @ 70% 1 Rep Max / E2MOM
Clean Pulls
Sets X Reps: 2 Sets X 3 Reps @ 85% 1 Rep Max / E2MOM

WOD

Workout Format

10 Rounds

Competitive

10 Deadlifts (135/95)
5 Wall Balls (20/14)

Performance

10 Deadlifts (95/65)
5 Wall Balls (14/10)

Lifestyle

10 Deadlifts
5 Wall Balls

Notes

Stimulus: Quickly Cycle the Deadlifts, They Should Feel Fairly Light at the Beginning but You’ll Be Fighting to Go Unbroken Near the End.

Strength

Monday, June 16th, 2025 – Squat Class

General Warm-Up

Every Minute on the Minute
Dynamic Squat Stretch
Alternating Lunge with Overhead Reach
Squat Hold Pushing Knees Out With Elbows
Glute Bridge With Tempo (2-0-2-1) (Lowering - Bottom - Raise - Top)
Band Resistance Lateral Walks
Temp Cobra Squats (3 second pause at the bottom)
On Coaches Call Out
5 Reps: Goblet Squats
5 Reps: Goblet Squats
5 Reps: Empty Barbell Squats
5 Reps: Empty Barbell Squats
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bottom
3 Reps Back Squats @ ~40% 1 RM with a 2 seconds pause at the bott

Strength

Back Squat

Movement: Back Squat
Every 2 Minutes on the Minute x 5 Minutes
1) 1-3 Reps @ 85-90% 1 Rep Max
2) Rest

Accessory

Accessory Movements
3 Rounds EMOM
8 Reps: Back Squats
8 Reps: Stiff Leg Deadlift
8 Reps: Dumbbell Split Squat Right
8 Reps: Dumbbell Split Squat Left
10 Reps: Plank Knee Tuck

Gymnastics

Sunday, June 15th, 2025 – Gymnastics

Skill & Strength Work

A. 3 sets
20 seconds Hollow Hold
8–10 Scapular Pull-ups
10–12 Banded Lat Pull-downs
B. Strict Pull-up or Progressions, 4 sets:
Advanced: 3–6 Strict Pull-ups (weighted if needed)
Intermediate: 4–6 Negative Pull-ups (3–5 sec descent)
Beginner: 6–8 Banded Pull-ups
C. Pulling Accessories, 3 rounds of:
8 Tempo Ring Rows (2 sec up – 1 sec hold – 2 sec down)
10 Bent-over Barbell Rows (light weight)
30 seconds Active Hang

Warm Up (5 minutes)

2 rounds of:
10 Slow Ring Rows (3” up / 3” down)
10 Scapular Pull-ups
15 Banded Lat Pull-downs
30 seconds Hollow Hold

WOD (20 minutes)

AMRAP 20
“The Ladder Pull”
(2-4-6-8-10…):
Pull-ups (Kipping / Banded / Jumping)
Push-ups
Air Squats

Strength

Sunday, June 15th, 2025 – Overhead Press

General Warm-Up

Every Minute on the Minute X 6 Minutes
Wall Slides
PVC Shoulder Dislocates
Arm Circles
Scap Push Ups
Band Scap Squeeze Press Outs
PVC Overhead Press (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: Seated Dumbbell Z Press
5 Reps: Seated Dumbbell Z Press
5 Reps: Kneeling Dumbbell Overhead Press
5 Reps: Kneeling Dumbbell Overhead Press
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhead
3 Reps: Overhead Press @ ~40% 1 Rm With a 2 Seconds Pause Overhe

Accessory

Accessory Movements
3 Rounds Emom
6 Reps: Seated Dumbbell Overhead Press
15 Reps: Band Tricep Press Down
10 Reps: Ring Rows
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
10 Reps: Half Kneeling Single Arm Dumbbell Press Right
30 Seconds: Deadbug

Notes

Overhead Shoulder Press
Every 2 minute on the minute x 5 minutes
2-4 Reps @ 75-80% 1 Rep Max

Olympic Weightlifting

Saturday, June 14th, 2025 – Olympic Weightlifting 220.2

Accessory

A) Barbell Single-Leg RDL
E1:30MOM3: TOTAL 10 REPS PER SET (5 PER LEG)
Perform each set with moderate barbell.
NOTE: Weight should be manageable for all reps.
B) KB Plank Pull Through
E1:30MOM3: TOTAL 12 REPS PER SET
Perform each set with a light to moderate kettlebell.

Clean Work

E1:30MOM4
Mid-Hang Clean
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Clean

Front Squat

E2:00MOM6
TOTAL 4 REPS PER SET
1st set: 70%
2nd set: 70%
3rd set: 70%
4th set: 75%
5th set: 75%
6th set: 75%
% of Front Squat

Olympic Weightlifting

Saturday, June 14th, 2025 - Olympic Weightlifting 220.1

Warm Up - 3 Rounds-Not-For-Time

A) 20 Band Around the World
B) 10 Band Squat & Press/Thruster
C) 10 Band Good Morning
D) 10 90-90 Hip Roll

Barbell Warm Up

Perform each set with the empty bar.
A) 3 Sets: 2 Push Jerk + 2 Split Jerk
B) 3 sets: 3 Tall Snatch w/ 2s pause in catch
C) 3 sets: 3 Tall Clean

Split Jerk Work

E1:30MOM4
3 Push Jerk + 1 Split Jerk
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Split Jerk

Snatch Work

E1:30MOM4
Mid-Hang Snatch
TOTAL 4 REPS
1st set: 65%
2nd set: 65%
3rd set: 70%
4th set: 70%
% of Snatch

Strength

Friday, June 13th, 2025 – Deadlift

General Warm-Up

Every Minute on the Minute X 6 Minutes
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
On Coaches Call Out
5 Reps: PVC on the Back Hinge Drill
5 Reps: PVC Romanian Deadlift
5 Reps: Empty Bar Deadlift With a 3 Second Eccentric
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Accessory

3 Rounds EMOM
6 Reps: Barbell Stiff Leg Deadlift
8 Reps: Single Arm Explosive Dumbbell Row Right (Kroc Row)
8 Reps: Single Arm Explosive Dumbbell Row Left (Kroc Row)
20 seconds: Forward/Backward Bear Crawl
20 seconds: Hanging Knee Raise or Lying Leg Raises

Deadlift

Movement: Deadlift
Every 2 Minute on the Minute X 5 Minutes
2-4 Reps @ 75-80% 1 Rep Max

Bootcamp

Friday, June 13th, 2025 - Bootcamp

General Warm-Up

Every Minute on the Minute
Bodyweight Good Mornings
Lunge With Overhead Reach
Glute Bridge
Birddogs
Scap Push UPS
PVC Deadlift (2-1-2-1) (Lowering - Bottom - Raise - Top)
Dead Hang
Squat Hold Pushing Knees Out With Elbows
On Coaches Call Out
5 Reps Jumping Pull Ups
3 Reps Pull Ups or Ring Rows
5 Reps: Air Squats
5 Reps: Sit UPS
5 Reps: PVC on the Back Hinge Drill
5 Reps: Dead Stop KB Swings
5 Reps: KB Swings
5 Reps: Pvc Romanian Deadlift
5 Reps: Empty Bardeadlift With a 3 Second Eccentric
3 Reps: Deadlift @ ~40% 1 Rm With a 2 Seconds Pause at the Knee

Strength

Deadlift
Sets X Reps: 1 Sets X AMRAP Reps @ 75% 1 Rep Max

WOD

Workout Format

For Time

Competitive

30 Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (53/35)
*Every 2 Minutes 10 Burpees

Performance

30 Jumping Pulls Ups
50 Air Squats
50 Sit Ups
100 KB Swings (35/25)
*Every 2 Minutes 10 Burpees

Lifestyle

30 Ring Rows
50 Bodyweight Box Squats
50 Crunch
100 KB Swings
*Every 2 Minutes 10 No Push up Burpees

Notes

Stimulus: This Is a Long Light Workout, Keep Moving Even if It’s Not Fast. Take Breaks Far From Failure So You Don’t End Up Taking Really Long Breaks.