“Be so good they can’t ignore you.” –Steve Martin
Warm Up: Every 2 minutes for 8 minutes:
200/150m Row
20 Rope Slam
Optional Strength: Front Squat:
Build to a heavy 5 set
5,5,5,5,5
Every 2 Minutes for 8 Minutes:
10 Box Step Overs
6/6 Single Arm Russian KB Swings
10 V Ups/ Tuck Up
21-15-9
Calorie
Ball Slam
Knee To Elbow
*start the workout with 3 burpees and perform 3 burpee EMOM until completion
Cashout: Friday Special