If you don’t like something, change it. If you can’t change it, change your attitude. – Maya Angelou

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Warm Up: Down and backs
3 min cardio:
Jog; Jump Rope; Standing Knee to elbow/ Row 

Lateral Band Walks/ 15 squats w/ band around knees 


Performance:  Extended warm up:  Prep for complex 
5 sets for load: 

  • 3 Power Clean 

  • 3 Front Squat 

  • 3 Shoulder to Overhead


EMOM x 12 Minutes: 

  1. 9 Ball Slams + Max Strict Press 

  2. 6 Cal Row* 

*Increase the row by 3/2 cals each round
* 30/20lb DB Press


Fitness:

Every minute, on the minute, for 30 minutes:

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Goblet Squats

Minute 3 – 20 Push-Ups (on bar) 

Minute 4 – 10 Box Step-Ups with DBs

Minute 5 – 30-Second Ring or weighted plank
*scale reps as needed to complete


Cashout:  Friday Special