Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do. – Pele

Warm Up: EMOM 

1. 10/7 Cal Bike 

2. Jump Rope 

3. Banded Good Morning 

4. lunge w/ spiderman twist 

5. plank shoulder taps 

Performance:  Build to a heavy 5 sumo deadlift 

then… 3 sets: 

• Sled pull down and back 

• 10 weighted glute bridge 

• 10 heavy lat pull downs 

EMOM X 15 MINUTES

MIN 1 15/12 Cal Row
MIN 2 10 wall Balls + 10 Push Ups
Min 3 15 KB Swings

Fitness: 3 sets 

• 5/5 Single Leg RDL 

• 10 Lat Pull Down 

• 12-15 Banded Tri Pull Downs 

1 Round: 4:00 Stations
*1:00 rest b/t stations

Station 1; AMRAP

• 10 Ball Slams 

• 10 Sit Ups

Station 2
EMOM 10 Burpees

Station 3; AMRAP

• 10 Slam Ball Lunges

• 10 MNT Climbers

Station 4; AMRAP
Row For Calories 

FINISHER: 2 SETS

• 15 KB Side Bends/Side

• 15 Hollow Rocks or tuck ups 

• 15 Side Planks Leg raises/side