- Every 2' x 10' : Banded
- 15 Deficit Frog Abductions
- 10/10 Quadruped leg circle
- 5 Banded Hip Thrust
- 30-25-20 For Time 10'
- DKB Push Press (21/12)
- DKB Gunslinger (21/12)
- DKB Lunges (21/12)
- Every 2' x 10' : Accessory
- 6/6 KB Suitcase Deadlift (16/9)
- 6/6 Banded one leg hip thrust
- 12 Banded KB Hip Thrust
- Amrap - 10' : Animal Flow
- 10 Pike Push Ups
- 10 Crab Reach ( por brazo)
- 10 Side Kick Through
- Amrap - 10'
- 5/5 KB Shoulder Press (16/9)
- 10 Goblet Squat (16/9)
- 10 Sit Ups
- 10 KB Deadlift (16/9)
- 5/5 KB Row (16/9)
- Amrap - 10'
- 12 DKB Bent Over Row (16/9)
- 12 Shoulder Taps
- 12 DKB Floor Press (16/9)
- 12 Hollow Rocks
- Every Minute x 10'
- 10 Sprawlees
- 5 V-Sit Ups
- 20'' Hollow Rocks
- Every 30" x 10'
- 5 Air Ball
- 5 Burpees
- Amrap - 10' : Lower Body
- 20'' Back Squat (Hold)
- 6 Back Squat
- 6/6 Bulgarian Squats
- 4/4 Reverse Lunges
- Descanso lo necesario
- 3 Rounds For Quality - 11'
- 12 Romanian Deadlifts (50/35)
- 8/8 Goblet Deficit Lunges (16/9)
- 12 Box Reverse Hypers
- For Time - 11'
- 0:00-6:00 Amrap
- 10 DKB Floor Press (21/12)
- 10 DKB Front Squat (21/12)
- 10 DKB Box Step Up (21/12)
- 6:00-11:00 6 Rounds
- 4 Push Ups
- 6 DKB Front Rack Lunges (21/12)
- 8 Box Jumps (M/B)
- 5 Rounds x 11' : Speed Power
- 6 Back Squat (tempo) (50/30)
- 3 x 2'' Skipping To
- 2 Loaded Beast To Box Jump
- Rest 1'
- Upper Body - 10'
- 20 Scapular Push Up
- 10 Downward Dog
- '1 Wall Reach w/PVC
- 7 Rounds in 11'
- 10 Russian Swing (21/12)
- 5/5 Curtsy Lunges (21/12)
- 5/5 Side Kick Through
- Complete in 11'
- 12-10-8
- Barbell Shoulder Press (30/20)
- Barbell Biceps Curls (30/20)
- 12-10-8
- Barbell High Pull (30/20)
- Barbell Skull Crushers (30/20)
- Amrap - 11'
- 15 Sit Ups
- 30'' Hollow Rocks
- 30'' Banded Plank Jack
- 10 Good Morning
- Keep Going - 11
- 0:00-5:00 Every Minute
- 10 Jumping Lunges
- 5 Sprawl Jumps
- 5:00-10:00 Every Minute
- 5 Beast To Push Up
- 5 Gumbo V-Sit Ups
- Minuto 11: Max Effort Jumping Squats
- Amrap - 11' : Upper Body
- 20'' Shoulder Press (Hold)
- 6 Shoulder Press
- 20'' Push Up Hold
- 8 Push Press
- Descanso lo necesario
- Every Minute x 12'
- '1: 20 Banded Side Steps +
- 20 Banded Jumping Jacks
- '2: 20 KB Squat (16/9)
- '3: 20 Pulse Squat Jumps
- '4: 20 KB Swing (16/9)
- 6 Rounds for Time - 12'
- 5 Hang Power Snatch (40/25)
- 10 Back Squat (40/25)
- 5 Burpees Over The Bar
- 7 Rounds In 12' : Keep Going
- 6 Double-Push Up Burpees
- 10 KB Swing To Goblet Thrusters (21/12)
- 14 Sit Ups
- Amrap - 10' : Lower Back
- 30'' Child Pose Clock (Cada lado)
- '1 Scorpion
- '1 Downward Dog to Upward Dog
- Every 30" x 12'
- 8 Barbell Floor Press
- 10 Jumping Squats
- 8 Bent Over Row*
- 10 V-Sit Ups
- * Alternar con Biceps Curl
- Every 3' x 12'
- A) 12 DKB Clean + Push Press (16/9)
- 6/6 Ballistic Row (16/9)
- 12 Sprawlees
- 30'' Hollow Hold
- B) 12 DKB Snatch (16/9)
- 6/6 DKB Alt High Pulls (16/9)
- 12 Mountain Climbers
- 30'' Hollow Rocks
- Amrap - 12' Alt A y B
- A: Amrap 3'
- 30 DKB Overhead Carry (21/12)
- 10 Romanian Deadlifts
- 12 DKB Staggered Stance Deadlift
- B: Amrap 3'
- 12/12 Heel Touches
- 12 Tuck Ups
- 45'' DKB Deadbug
- Every Minute x 12'
- 1' : 30 Bumper Squat Press Out
- 2' : 20/20 Bumper Russian Twist
- 3' : 10 Sprawls To Bumper
- 4' : 5/5 Loaded Beast To Kick Though
- Amrap - 12' : Lower Body
- 0:00-6:00 Amrap:
- 6 Romanian Deadlifts
- 8/8 Hip Thrusts
- 8/8 Reverse Hypers
- Descanso lo necesario
- 6:00-12:00 Amrap:
- 6 Deadlift (Tempo)
- 20'' Hip Thrust Hold
- 8 Back Extensions
- 5 Rounds In - 5'
- 10/10 Plank Leg Raises
- 10 Plank Jack
- 10 Leg Raise + Scissors
- Challenge 5' - (Max Reps)
- Sprawls To Bumper
- 2 Rounds For Time - 5'
- 30 Goblet Squat (21/12)
- 15 Push Ups
- 20 Goblet Squat
- 10 Push Ups
- 10 Goblet Squat
- 5 Push Ups
- Amrap - 7'
- 10 Tail Wag
- 10 Cat Camel
- 10/10 One-Leg Hamstring Floss
- Amrap - 5'
- 10 Push Ups
- 10 Box Dips
- 5 Barbell Shoulder Press
- 15 Air Squat
- 40'' ON/20'' OFF x 5'
- - 12 KB Frontal Fly + Hold (9/6)
- - 12 KB Biceps Curl + Hold (9/6)
- - 12 Box Dips + Hold
- - 12 KB High Pull + Hold (9/6)
- Every Minute x 5'
- 15 Sprawls
- 3 Gumbo V-Sit Ups
- Max Reps In 5' : 1-2-3-4-5-6-7-8-9...
- Sprawl + Squat Jump
- Mountain Climbers
- Gumbo Tuck Ups
- Every Minute x 5'
- Max Push Ups
- Max Empty Barbell Biceps Curls
- Max Box Dips
- Max Strict Chin Ups
- Max Squat Hold Halo