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Warm Up: 

  • 1 Prowler Push down and Back 

  • 5 Burpee 

  • 10 Cal Bike 

  • 20 Banded Good Mornings 

  • 30 sec Palio Chair 

  • 40 sec Wall Sit 

  • 50 sec farmers carry

  • 60 Sec Hip Swings


Performance: 5 RM Deadlift 
Build to a heavy 5 deadlift 


1 Round For Time: 

  • 50 Wall Ball 

  • 50 Deadlift (95/65) 

  • 800m Run


Fitness: 2 Rounds for Quality: 

  • 6/6 Single leg RDL W/ High Pull 

  • 8 Seated Arnold Press 

  • 10/10 Russian Twist or side med ball throws 


AMRAP x 20 Minutes 

  • 200m Run/ Row 

  • 21 Alt Lunges (suitcase carry optional) 

  • 15 Kb Swing  

  • 9/7 Cal Bike 


Cashout: 3 Rounds 

  • 10/10 Flutters 

  • 20 Sec Hollow 

  • 10 Arm Haulers