I never dreamed about success. I worked for it. – Estee Lauder

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Warm Up:  Down and Backs 
3 rounds

  • 15 Air squats (:01 Pause at bottom)

  • 15 Banded Good Mornings 

  • Lateral Banded Walk (Below Knees) Out and Back

  • 1:00 Jump rope/ Plank/ Step up (shooters choice) 


Performance:5 rounds Not For Time

  • 6 Db Curls

  • 8 DB press

  • 12 (6/6) DB Split Squat/Bulgarian

  • 5 strict Pull Ups (Focus on Lat engagement not bicep)


On a 15 Min Running Clock: 
3-6-9-12 and so on…. 
Cal Row
Db Bench Press (50/30)
Toes To Bar


Fitness: 3-4 sets 
6 Db Curls
8 Db Incline Press
10 Ring Row 
12 Walking Lunge

AMRAP x 20 Minutes 

  • 200m Run 

  • 20 Box Step Ups 

  • 200m Row 

  • 20 Air Squats

  • 20/15 Cal Bike 

  • 20 Rope Slam