“Either you run the day or the day runs you.” –Jim Rohn

Warm Up:  EMOM:  

1. Down and Back 

2. 10/7 Cal Bike 

3. Jump Rope 

4. PVC Pass Thru 

5. Band Pull Aparts 

Performance: Push Press 3,3,3,3,3 

Performance: 2 Rounds
2:00 Stations
*No rest b/t stations
*2:00 Min Rest between rounds 

Station 1
20 KB swing 
Into…
Max Wall Balls

Station 2
Row 250m/200m 

Station 3
20 Wall Balls
Into…
Max KB Swings

Station 4 
Row 250m/200m  

Fitness: 4 Rounds For Quality 

• 6/6 Single Arm DB Bent Over Rows or Chainsaw

• 6/6 Single Arm Standing Arnold Presses

EVERY 2:00, FOR 7 SETS

• 15 Jumping Air Squats or Air Squats 

• 8 Push Ups

• 15 Ball Slams/ Kb Swing (alternate) 

Cashout: 2 sets 

• 10 Reverse Crunch 

• :20 Hollow 

• :30 plank (add weight if possible)

• 40 flutters 

• :50 KB Front Rack carry or Med Ball