Recommended Warm Up (15 Minutes):

400m Run

2 Rounds:

10 Shoulder Rolls (pvc)

10 Strict Press (barbell)

2 Rounds:

10 Kip Swings

5 Pull Ups


20 Minute, Alternating Minute EMOM:

15/12 Calorie Row

7 Strict Press

200m Run

10-20 Pull Ups


*Pick a weight you can do 7 strict press unbroken but is challenging!  For the pull ups, do anywhere between 10-20 reps in no more than 2 sets.  Do not work for more than :40 for any movement except the run.  You want to feel like you are strong in each movement, not just hanging on for deal life!


“Tabata” (:20 ON/ :10 OFF x 8 Rounds)

Air Squats


*REST AT THE BOTTOM!  We are still working on building capacity in our squat.  We are making this a step more challenging than last week!  See if you can get close to your number of squats from last week!  This is HARD!


Skill Work