“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”

Warm Up: EMOM x 5 

1. Down and Backs 

2. 10/7 Cal Bike 

3. Jump Rope 

4. Light DB Floor Press

5. Flutters 

Performance: 
3 rounds for time of:

• 10 Box Jump (20/16) 

• 15 body-weight bench presses

• 20 single-arm rows, left arm (40/25lb) 

• 20 single-arm rows, right arm

• 500m Row 

Fitness: 2 Rounds 
2:00 stations
*No rest b/t stations
2:00 Rest b/t Rounds

Station 1 

• 1:00 Max Wall Ball

• 1:00 Max Sit Ups

Station 2

• 1:00 Ball Slam 

• 1:00 Lunge W/ Slam Ball 

Station 3

• 2:00 Max Plank (Any Variation)
  each break = 20 flutters 

Station 4
2:00 Recovery Pedal; on Bike

Cashout:  Friday Special