Week 1 Day 1 A. 3 Rounds 30 Second Side Plank Right 30 Second Side Plank Left 30 Second Rest in Center Plank (***penalty if

A. 3×3 Push Press B. 3×3 Deadlift C. 3×5 Windmills D. Awake and Evolve

A. 5-4-3-2-1 Pull Ups B. 20-15-10-5 Box Jumps Weighted Sit Ups C. 4x 10 V Ups 10 Push Ups D. Awake and Evolve

A. 3×3 Clean and Jerk B. 5x 10 Heavy Kettlebell Swings C. Tabata Mountain Climbers Burpees D. Awake and Evolve

A. 4x 30 Seconds of Handstand Hold at Wall 15 Dragon Flags B. 4x 7 Kettlebell Clean-Squat-Press 14 Russian Kettlebell Swings C. 4x 20 Russian Twists

A. 5×5 Overhead Squat B. 5×10 Suitcase Deadlift C. 25-20-15-10 Burpees Box jumps D. Awake and Evolve

A. 3x Max Handstand Hold B. 3x Run or Row 500 meters rest 2-3 Minute between efforts C. Tabata Russian Twist D. Awake and Evolve

A. 21-15-9 Close Grip Push Ups Box Jumps B. 5x 5 Kettlebell Halos 5 Box Dips C. 5x 10 V-Ups D. Awake and Evolve

A. 3×5 Clean and Jerk Barbell or Kettlebell B. 3×5 Sumo Deadlift C. 5x 10 Burpees 15 Walking Lunges on Each Side D. Awake and

A. 3x 9-7-5 Knees to elbows Pull Ups B. 5×5 Overhead Squat C. 3x 9-7-5 Dragon Flag Weighted Pullover Sit Ups D. Awake and Evolve

A. 5x 5 Seated Kettlebell Press (on each arm, in a wide legged seated position on the floor) 5 Clapping Push Ups Rest as needed

A. 5x 5 Single Leg Deadlift Right and Left 5 Renegade Rows Right and Left rest as needed between sets B. 4x 25 Snatches (Alternating sides