EQUIPMENT Barbell and weights NOTE FROM MIKE Absolute speed round today. Front squat weight is moderate, so get in a quick warm up and get cracking. The EMOM is a nice pump to finish it off. WORKOUT KEY EMOM = every minute on the minute —————————————– MIKE’S WORKOUT Time

EQUIPMENT Jump rope NOTE FROM MIKE 30 minutes of fun. Quick warm up and jump in. WORKOUT KEY AMRAP = as many rounds and reps as possible —————————————– MIKE’S WORKOUT Time Required: 40 minutes CLUELESS ADVANCED 30' AMRAP: 800m run 100 double unders 25 push ups —————– Ouch. –Mike

EQUIPMENT Dumbbells Bike NOTE FROM MIKE Longer piece first and then a sprint. You can keep moving through the first piece, especially if you go for the negative split. Second piece is just close your eyes and go. If you don't have a bike, run

EQUIPMENT Barbell and weights Pull up bar Medicine ball NOTE FROM MIKE Happy Monday! We'll get the heart rate up early, add a little strength, and get that heart rate back up. Sara and I hit this one over the weekend. You can be in and

EQUIPMENT n/a NOTE FROM MIKE You can push this one hard or treat it as a recovery flow. Listen to your body, set the clock, and start to move. WORKOUT KEY AMRAP = as many rounds and reps as possible m = meters —————————————– MIKE’S WORKOUT Time Required: 30 minutes FRIDAY

EQUIPMENT Kettle bells/Dumbbells NOTE FROM MIKE Tabata work for days. Short and not so sweet. The only "substantial" rest in this workout is the 3 minutes between the first 4 and final 4 movements. All in on this one. WORKOUT KEY Tabata = 8 x (:20

EQUIPMENT Bike NOTE FROM MIKE Engine work and core today. Get faster each piece. If you don't have a bike, you can do this as running or rowing, but go for 2,000 meters each interval. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 60 minutes FAMILY BUSINESS ADVANCED BIKE 6 x

EQUIPMENT Barbell and weights Sandbag NOTE FROM MIKE This is an absolute crusher today. If you chose to only do one of the pieces, that will be enough. Lots of warm up. Load so you can achieve the same volume. WORKOUT KEY EMOM = every minute on

EQUIPMENT Jump rope NOTE FROM MIKE Basic endurance work to kick off the week. Scale that you have a minimum of 35 seconds rest. For reference, I had 65-70 seconds of rest each round. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 40 minutes DOUBLE DUTCH ADVANCED Every 4' for 9 Rounds,

EQUIPMENT Barbell and weights NOTE FROM MIKE Lower body strength work. Loading should be enough to get your heart rate up and keep it there. WORKOUT KEY EMOM = every minute on the minute —————————————– MIKE’S WORKOUT Time Required: 40 minutes THE FALCON ADVANCED 8' EMOM: 5 back squats 12' EMOM: a) 3 power cleans b)