- Every Minute x 6' : Banded
- '1: 15/15 Banded Side Steps
- '2: 40'' Banded Hip Thrust Hold+ Abduction
- '3: 15 Banded Quadruped Abduction + Fire Hydrant
- Every Minute x 6'
- 4 Air Ball (6/3)
- 3 Sprawls
- Amrap - 6'
- 10 Pike Push Ups
- 10 Crab Reach (por brazo)
- 10 Side Kick Through
- Complete in 6'
- 30 MB Ground To Overhead (9/6)
- 30 Air Ball (9/6)
- 60 Sit Ups
- Amrap - 6'
- 20'' Hollow Rocks
- 20'' Superman Hold
- 20''/20'' Side Plank
- Rest 10''
- Every Minute x 6'
- 3 Goblet Biceps Curls (16/6) +
- 3 Goblet Shoulder Press (16/6) +
- 3 SKB Overhead Triceps Extensions (16/6) +
- 20'' Plank Seesaw
- Every 20'' x 6'
- 3 Air Ball
- 3 MB Devil Press
- 4 Rounds In 6' : Accessory
- 10 DKB Alt. Z-Press (16/9)
- 12 Alt. Gorilla Row (16/9)
- 30'' Plank
- Amrap - 6'
- 7/7 Landmine Bicep Curls
- 7/7 Landmine Triceps Extensions
- 7/7 Landmine Oblique Twist
- Amrap for Quality - 6' : Upper Body
- 6 DDB Front Flys
- 6/6 Quadruped SDB Row
- 8 SDB Hex Biceps Curls
- 6 DDB Reverse Flys
- Every Minute x 12'
- Round 1:
- 1' Max Barbell Hip Thrusts
- 15 Box Ham Curl
- 15/15 Quadruped Diagonal Kickback
- Round 2: 12 Barbell Hip Thrusts
- Round 3: 10 Barbell Hip Thrusts
- Round 4: 8 Barbell Hip Thrusts
- Complete in 12'
- 00:00-06:00 Every Minute:
- 5 Tuck Ups
- 5 Air Squat
- 06:00-12:00 3 Rounds:
- 10 Mountain Climbers
- 6 Crunches
- 6 Box Step Up
- Rest 30''
- Amrap - 12'
- 20 Scapular Push Up
- 10 Downward Dog
- '1 Wall Reach w/PVC
- Amrap - 12'
- 15 Strict Knees to Chest
- 15 Burpees to Target
- 15 Goblet Box Step Up (12/6)
- 15 Goblet Push Press (12/6)
- 15 Goblet Box Step Up (12/6)
- 15 Sprawls
- 15 Sit Ups
- Amrap - 12'
- 10/10 Bird Dogs
- 10/10 Heel Touches
- 10/10 DKB Dead Bug
- 20'' Superman Hold
- Rest 20''
- Every Minute x 12'
- 0:00-6:00 Every Minute:
- '1: 10-8-6 Floor Press
- '2: 10-8-6 Barbell High Pulls
- 6:00-12:00 Every Minute:
- '1: 10-8-6 Barbell Shoulder Press
- '2: 10-8-6 Barbell Bent Over Row
- *Aumento la carga cuando bajan las repeticiones
- Complete in 12'
- 00:00-06:00 Every Minute:
- 5 Sprawl Jumps
- 10 Tuck Ups
- 15 Air Squat
- 06:00-12:00 4 Rounds:
- 11 Burpees
- 11V-Sit Ups
- 11Box Jumps
- Every 2' x 12': For Quality
- 8-8-6-6-4-4
- Barbell Back Squat
- 10/10 Banded Side Steps
- 10/10 Banded Monster Walk
- Every 90'' x 12'
- A: 7 Hang Power Clean (50/35)
- 7 Barbell Front Squat (50/35)
- B: 7 Hang Squat Clean (50/35)
- 7 Barbell Push Press (50/35)
- Complete in 12' : Lower Body
- 7-5-5-3-3-1 Barbell Back Squat (Aumento peso o mantengo 7-5 reps)
- 6/6 Staggered Stance Good Morning
- 5 Pulse Squats
- 5/5 Reverse Lunges + Kickback
- Descanso lo necesario
- Complete In 12'
- 3 Rounds:
- 10 DKB Box Step Up (9/6)
- 10 DKB Deadlift (9/6)
- 10 DKB Squat (9/6)
- 3 Rounds:
- 10 Box Jumps (M/B)
- 10 V-Sit Ups
- 10 Alt. Pulse Lunge + Jumping Lunge
- Every 2' x 12
- A:
- 10'' Toe Taps
- 5/5 Bike Sit Ups
- 5 MB Ground To Overhead (6/3)
- B:
- 10'' Skipping In & Out
- 5/5 Flutter Kicks
- 5 MB Lunges (6/3)
- Amrap - 12'
- 30'' Child Pose Clock (Cada lado)
- '1 Scorpion
- '1 Downward Dog to Upward Dog
- Every 2' x 12'
- 5 Burpee Box Jump (M/B)
- 10 Hang Power Clean (30/20)
- 15 Alt. V-Sit Ups
- Amrap - 12'
- 0:00-08:00 Amrap:
- 14 Barbell Good Morning
- 60/60 Steps SKB Overhead Carry
- 15 Sit Ups
- 08-00-12:00 Amrap:
- 7/7 SKB Single-Arm Swing
- 30/30 Steps SKB Farmer March
- For Time - 12'
- 6 Rounds:
- 500 Mts Legless Row
- 5 Strict Chin Ups
- 6 Rounds:
- 500 Mts Supine Grip Legless Row
- 5 Strict Pull Ups
- Every 2' x 12
- A: 20'' Toe Taps
- 15/15 Bike Sit Ups
- 10 MB Ground To Overhead
- 5/5 Plank Get Ups
- B: 20'' Skipping In & Out
- 15/15 Flutter Kicks
- 10 MB Lunges
- 5/5 Shoulder Taps
- Every Minute x 12' : Keep Going
- '1: 8 Double-Push Up Burpees
- '2: 10 Cal Bike
- '3: 12 Box Jumps
- 10 Rounds For Time - 12'
- 5 Strict Chin Ups
- 10 Push Ups
- 5 Box Dips
- 10 Air Squat
- Complete in 12 : Upper Body
- 7-5-5-3-3-1 Barbell Floor Press (Aumento peso si puedo, o mantengo 7-5 reps)
- 7 Glute Bridge Hold SKB Pullover
- 6/6 SKB Ballistic Row
- 6/6 SKB Gunslinger
- Descanso lo necesario
- HIIT - 6' : 40" ON/20" OFF
- '1: Plank Jacks + Fire Hydrant
- '2: Tuck Up + Abduction
- '3: Back Extension + Abduction
- 6-5-4 in 6'
- Cal Row
- Air Squat
- 3/3 Shoulder Taps
- Rest 20''
- Amrap - 6'
- 10 Tail Wag
- 10 Cat Camel
- 10/10 Single-Leg Hamstring Floss
- Amrap - 6'
- 8/6 Cal Bike
- 12 DKB Floor Press (21/12)
- Every Minute x 6'
- '1: 40 Crunches
- '2: 20/20 Bike Sit Up
- '3: 30/30 Flutter Kicks
- Every 30'' x 6'
- - 12 Barbell Biceps Curl (20/15)
- - 12 Barbell Skull Crushers (20/15)
- - 12 Barbell Shoulder Press (20/15)
- 15-10-5 in 6
- Cal Row
- Jumping Squat
- Shoulder Taps
- Every 2' x 6'
- 2 Sets:
- 2/2 Side Kick Through
- 6/6 Quadruped Shoulder Taps
- For Time - 6'
- 50 Thruster (20/15)
- 25 Burpees
- 10 to 1 in 6' : Lower Body
- Pulse Lunges (Por pierna)
- Jumping Squats
- Box Step Up
- Flutter Kicks x2
- Heel Touches x2