Recommended Warm Up (10 Minutes):

2 Rounds:

:30 Bike

10 Push Ups

:30 Bike

10 Air Squats


-Stretch Lats and Shoulders-



5 Rounds for Time:

20 Pull Ups

30 Push Ups

40 Ab Mat Sit Ups

50 Air Squats

Rest 3 Minutes


40 Minute Time Cap

*We are retesting our movement of the month for September.  Remember, improvement in this workout isn’t necessarily a faster time.  I want the focus to be on the quality of your movement.  Use a band if needed for the pull ups.  To scale the push ups, do them with your hands on a box or a bench and really go through your full range of motion touching your chest to the box, bench or ground.  Keep your elbows in.


Skill Work