• 1. Warm-Up
  • Knee Pulls/Quad Pulls/Calve Pulls
  • Static Mobility
  • Lays/Shoulders/Hips
  • 3 Rounds
  • 8 Ring Rows
  • 8 Burpees
  • 8 BB Good Mornings
  • 2. OLY
  • Find your heaviest complex for the day…
  • 12 min EMOM
  • 1 Hang Squat Snatch + 2 OHS 
  • 3. Met-Con
  • 4 Rounds
  • 15 Alternating KB Snatch 53/35
  • 15 KB SDHP 53/35
  • 8 Strict Chin-Ups 
  • 4. Interval
  • 5 RFT
  • 20 Calorie Row
  • 6 Muscle Ups
  • 2:00 Rest