• WARM-UP

  • 3 Rounds

  • 75 Single Unders

  • 10 Ring Rows
  • 
3 Wall Walks

  • 10 Sit-Ups 

  • 10 Single Leg KB Deadlift 

  • 10 Overhead Squats with PVC

  • 30 Second Samson Stretch per side or 
  • 10 IT Band Rolls per side


  • Primer
  • 4-5 rounds NOT for time of:
  • 3 "Touch and go" Deadlifts (increase weight each round. The 4th or 5th round should be the weight being used for the workout or above the weight being used for the workout)
  • 3 Wall Ball Shots
  • Met-Con (CAP 15)
  • 5 Rounds

  • 20 Wall Ball Shots (20/14 lb ball to 10/9' foot target)

  • 10 Deadlifts (225/155)


  • Extra Work

  • Accumulate 3 minutes of a plank hold

  • Hamstring Stretch 90 sec