ATHLETE

A. 4 min Alternating Tabata
Hollow Hold or Rock
Superman Hold

B. “El Fuego”
On the Minute x 20:
Minute 1 – 10 Burpee Box Jumps (24″/20″)
Minute 2 – Calorie Row (15/12) (12/10)
Minute 3 – Calorie Bike (20/15) (15/10)
Minute 4 – 20 Abmat Sit-Ups

BARBELL CLUB

A. EMOM 8
2-3 Unbroken Power Clean, building when able, concentrating on form  

B. Back squat – 10 rounds, every 2:30, perform:
3 Back squat supersetted with 5 calorie sprint on Assault bike
(Start at a moderate weight and increase the weight each round so the last set is a max triple for the day.)