We may encounter many defeats but we must not be defeated. – Maya Angelou


Warm Up:  Down and Backs
5 Min AMRAP or 2 rounds:  
15 Banded Good Mornings
15 Hammer Curl
15 Rope Slam
Sled Pull 

Performance:  3 sets
5/5 Single Leg RDL
7 Pull Ups
10 Clap Push Ups 

Calorie Bike 
Deadlift (225/125)
Bench Press (135/85)
Sit Up W/ Plate
*100 Jump Rope between sets and to finish 

Fitness: 3 sets 

5/5 Single Leg RDL
10 Lat Pull Down
10 Push Ups 

Kb Deadlift
DB Floor or Incline Press
Tuck up or sit up
*100 Jump rope or 1 Min Plank Between sets 

Cashout:  2-3 sets
10 Weighted Glute Bridge
16 Bird Dogs
20/20 Side Planks or Hip dips