“People will forget what you said. People will forget what you did, but they will never forget how you made them feel.” –Maya Angelou

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Warm Up: 7 Min AMRAP

  • 5 Cal Bike or 10 lat overs 

  • 10 Standing Knee to Elbow 

  • 15 Banded tri pull down 

  • 20 PVC Pass Thru/ Press 


Performance: 21-15-9 

  • Body Weight Bench Press 

  • Pull ups 
    *prowler push or sled pull between 

EMOM x 10  
10 Push Up 
15 Sit Up 


Fitness: 1 Round 
5:00 Stations
*1:00 rest b/t Stations

Station 1 
Max Distance Run Or Row 

Station 2 AMRAP 
10 Burpees
10 Lunges

Station 3 AMRAP
Prowler Push One Way 
10 DB Push Press 
20 Kb Swing 

Station 4 AMRAP
10 Step Up W/ Curl 
10 Med Ball Sit Up 


Cashout:  Coaches Choice