Everything you’ve ever wanted is on the other side of fear. — George Addair

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Warm Up: EMOM: 

  1. Down and Backs 

  2. Jump Rope 

  3. Palio Chair 

  4. High Box Step Up 

  5. Band Pull Aparts 


Performance:Strength: EMOM x 10 
3 Front Squats (moderate heavy) 
*build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Fitness: 4 sets 

  • 5 Db Front Squat (building in weight, last set go for broke) 

  • 7 Lateral overs 

  • 10 Bench Dips 


Performance/ Fitness 
4 Rounds for time 

  • 200m Row 

  • 20 Med Ball Front Squats 

  • 15 Tuck ups 

  • 10/8 Cal Bike 

  • 1 Prowler Down and back 


Core Cashout: 3 sets: 
7 Second levels 
10 GHD or Elevated sit ups