It does not matter how slowly you go as long as you do not stop. – Confucius

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Warm Up:  

  • 200m Row 

  • 100 Jump Rope 

  • 50 Rope Slam 

  • 25 PVC Pass Thru/Press 

  • 12 Hammer curls 

  • 6/6 DB Bent Row 


Performance: 5/3/1 Push Press 
*build to a 1rm or heavy 1 set


EMOM  x 16 Minutes: 

  1. 15/8 Cal Bike 

  2. 12 Db Push Press + 6 up downs 

  3. 12 db suitcase lunges + 6 up downs 

  4. Rest 


Fitness: 3 sets 

  • 5 Db Push Press 

  • 7 DB Bent Row 

  • 10 Db Russian twist 


1 Round: 4:00 Stations 
*1:00 Rest b/t Stations 


Station 1: AMRAP 

  • 10 Ball Slam 

  • 10 Sit up 


Station 2 EMOM

  • 12 Thruster  


Station 3 AMRAP 

  • 10 Slam Ball Lunges 

  • 10 Mountain Climbers 

Station 4 EMOM 

  • 10 Burpee

*scale reps as needed to a something you can keep pace 
*scale burpee to step up with curl 

Cashout:  Coaches Choice