M3

TABATA Watt bike

M2

TABATA Russian KB swings w/ breath hold

13-13-13-13-13-13-13-13

M1

Super Joints & Unbreakable flow

3x30sec handstand hold
3x30sec hang from branch
4x20 squats, push-ups

F14

Cold water waterfall and underwater swims

GTG 5x5 HSPU & pull-ups

F13

20 min PRACTICE Animal Flow/Unbreakable

GTG 5x5 HSPU & pullups

F12

10 min Onnit Unbreakable flow

Super Joints 1000 move morning (modified)

100 squats, 100 side bends, 50 push-ups, 50 forward bends, 100 straight arm lateral raises overhead, 50 torso twists, 100 hops each leg, 100 sit-ups, 

F11

TABATA sand sprints (aim to maintain distance)

bodysurf