Recommended Warm Up (10 Minutes):

400m Run

15 Shoulder Rolls (pvc)

15 Air Squats

15 Overhead Squats (pvc)


3 Rounds for Time:

25 Overhead Squats (135/95#)

15 Strict Pull Ups


*Alternate rounds with a partner or rest 2 minutes after each round.  The OHS should be 1-2 sets so scale the weight accordingly.  We are still working on strict pull ups for the month.  Use a band if needed.  You should be able to get your round done in 3 minutes or less.


7 sets

20/15 Calorie Bike


*For time, alternate with a partner for 7 sets each.  These should be hard intervals.  You can also do this on a rower.


3 Sets

5 Overhead Squats (add weight each set)

5 Strict Pull Ups

Skill Work