Recommended Warm Up (10 Minutes):

1:00 Bike

15 Air Squats

1:00 Run

15 Push Ups

1:00 Row

2 x 10 Pull Ups



5 Rounds, Each round for time:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats


Rest 3 Minutes


*40 Minute Time Cap!  This will be the new MOVEMENT OF THE MONTH! We will work each of these components throughout the month, refining movement patterns of even the simplest of movements and build capacity with the body weight movements.


Skill Work