Whatever you hold in your mind on a consistent basis is exactly what you will experience in your life. ― Tony Robbins

Warm Up:  Down and backs 

• 200m Row 

• 20 Lunges 

• 20 band Rows 

• 20 Push ups or Band Press 

3 sets: 

• 5/5 BB step up 

• 10 Pull Ups 

• 15 Bench Dips 

Complete a round very 4 minutes for 20 minutes: 

• 15/10 Cal Bike

• 10 Burpee Push Ups 

• 20 KB Swings

• 100 Jump Rope 

• 
  Fitness: 3 sets:
  5/5 DB Step Up 

• 10 Ring Row or Jump Pull Up 

• 15 Bench Dips 

EMOM 20 or complete 4 rounds 

1) 10/7 Cal Bike 

2) 20 Kb Swing 

3) 60 Jump Rope 

4) Prowler Push down and back 

5) 30 sec Farmers Carry 

EMOM x 5 

• 20 sec höllow 

• 20 sec sit ups 

• 20 sec heel taps 

*do all 3 movements each minute