Perseverance is the hard work you do after you get tired of doing the hard work you already did. – Newt Gingrich

EMOM:

1) 10/7 Cal Bike 

2) Down and backs 

3) Lateral Band walk 

4) Squats w/ Band @ knees 

5) Plank Shoulder Tap 

Performance: 30-20-10

• Bench Press (135/85) 

• Ball Slam (50/30) 

• GHD Sit Up

3 x 10:  

• Cable Fly 

• Front delt Raise
  Tri Pull down 

Fitness: 3:00 Stations: 
1:00 Rest b/t Stations

Station 1: EMOM 
20 Air Squats

Station 2: EMOM 
20 SIT Ups

Station 3EMOM 
10 Burpees

Station 4
EMOM 10 Cals on Rower
*scale reps as needed to complete in the minute 
REPEAT @ 2 minute stations and 1 Minute stations