Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine. ― Roy T. Bennett

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Warm Up:  7 Min AMRAP 

  • 200m Row 

  • 20 Banded Good Mornings 

  • 15 Band Pull Aparts 

  • 10 Glute Bridge


Performance:  “3 bars of death”
Warm Up to weight for you

10-9-8-7-6-5-4-3-2-1 Reps,
Deadlift (1.5 bodyweight)
Bench Press (bodyweight)
Clean (3/4 bodyweight)
*scale back as needed should be able to do 10 Unbroken 


Fitness: 3 x 10 

  • Weighted Glute Bridge (back on bench) 

  • Low Rows 

  • V-UP or tuck up 


2 Rounds: 2:00 Stations 
*no rest between stations 
2:00 Rest b/t Rounds 

Station 1: 

  • 1:00 Max Ball Slam 

  • 1:00 Max Sit Up 


Station 2: 

  • 1:00 Max wall ball 

  • 1:00 Max Russian Twist 


Station 3: 

  • 1:00 DB Snatch  

  • 1:00 Flutters 


Station 4: 

  • 1:00 Knee to Elbow 

  • 1:00 Farmers Carry 


Station 5: 
2:00 Recovery Pedal on Bike (40-60rpm)