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Warm Up: EMOM x 5 
30 sec:  Jump Rope 
20 sec:  Mountain Climber 
10 sec: Hollow Hold 

4 SETS

  • 10 DB Deadlift   (35/20)

  • 8 DB Lunges (front Rack) 

  • 6 Db Shoulder Press 
    -Rest as needed- 


10-9-8-7-6-5-4-3-2-1

  • DB Front Squats

  • DB Bent Row 

  • Bench Dips 
    *alternate between 100m row and 7/5 cal bike between rounds


Cashout:  Friday Special 
Get 100 reps in with the following moves; Shooters choice

  • Hollow Rocks 

  • Tuck Ups 

  • Curls 

  • Tri Cep Ext 

  • Glute Bridge