Performance
Strength, Bench Press: 6-6-6-6 (across)

Finesse

AMRAP 8: Ascending Ladder (4/4, 8/8, 12/12, etc)
Push-ups
Chest-to-bar Pull-ups
Lifestyle
Strength, Bench Press: 6-6-6-6 (across)

Finesse

AMRAP 8: Ascending Ladder (3/3, 6/6, 9/9, etc)
Push-ups
Chin over barĀ pull-ups or Bike, for calories

 

Rehab Upper
Good Morning: 6-6-6-6

Finesse

AMRAP 8: Ascending Ladder (4/4, 8/8, 12/12, etc)
Lunges (per leg)
Bike, for calories

 

Rehab Lower
Same as Performance

Endurance Squad

10 Rounds
30 Second Bike, Hard
60 Second Bike, Easy
-rest 3 minutes-
5 Rounds: Every 3 minutes complete 250m ski erg
-rest 3 minutes-
50 Burpees to target (6″ above extended reach)