Fat Burn

Walkout with 2 pushups

spider lunge with twist

10 rounds

Filthy 50 for time

50 box jumps

50 rows/pull-ups/bent row based on equipment

50 kb swings

50 walking lunges with each leg

50 bicycles each side

50 pushups

50 presses

50 good mornings

50 thrusters

50 burpees

50 jumping jacks

50 jack knifes

3 rounds

Strength Training

5X5

Squats 3 secs down, 2 sec pause then explode up

Deadlifts 3 secs down, then explode up

Press 3 secs down, 2 sec pause then explode up