Always humbling to look back at how far we have come as a gym and a community!

Warm Up:  
EMOM 5 minutes:  

• Step up 
• Push up 
• Rope slam 
• Plank 
• Flutter kicks 

3 Rounds: 10 Reps

• BB or Db Bench AHAP  
• Tri Cep Pull down 
• Banded or DB good mornings 

3 Rounds: 

• Row 300m  
• 30 Box step up 24/20   (15/15)  
• 20 Ball Slams  
• 100 single under
• 10 slam ball thruster 
• *Rest 2 minutes between rounds 
• *goal is same time on each round  

Cashout:  

1 - 10 Situp/ Russian twist