“Don’t wait on perfect conditions for success to happen; just go ahead and do something.” –Dan Miller

Warm Up:  Down and backs 
3 Min Cardio:  Jump Rope/ Step Up/ Jumping Jack/ Bike 

2 x 15: 
Banded or BB Good morning 
Glute Bridge 

Performance: Deadlift 3-3-3
Deadlift for load: Drop and Reset each rep
*Goal isnt to PR but to feel something heavy in your hand, be conservative

3 Rounds for Quality

• 15/10 Calorie Bike (Build intensity each round)

• 10 DB Deadlifts

• 10 Low Row  

• 10/10 Banded Trunk Twist

EMOM 10: “ The Grinder” 
1) Prowler Push Down and back 
2) 10 Burpee 

Fitness: 
3 sets: 

• 5/5 S.L RDL 

• 7/7 Chainsaw 

• 10/10 Banded Trunk Twist 

3 Rounds 
1:30 Stations
*:30 Rest b/t Stations

Station 1
Max Distance Row/ Bike 

Station 2
Max DB Floor Press (feet elevated) 
*when arms are done drop db’s and finish with flutters 

Station 3
Max Sit Ups

Station 4
:30 KB Deadlift
1:00 Plank Hold (any variation)