If you don’t like something, change it. If you can’t change it, change your attitude. – Maya Angelou

Warm Up: Down and backs
3 min cardio: Jog; Jump Rope; Standing Knee to elbow/ Row 

Lateral Band Walks/ 15 squats w/ band around knees 

Performance:  Extended warm up:  Prep for complex 
5 sets for load: 

• 3 Power Clean 

• 3 Front Squat 

• 3 Shoulder to Overhead

EMOM x 12 Minutes: 

1. 9 Ball Slams + Max Strict Press 

2. 6 Cal Row* 

*Increase the row by 3/2 cals each round
* 30/20lb DB Press

Fitness:

Every minute, on the minute, for 30 minutes:

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Goblet Squats

Minute 3 – 20 Push-Ups (on bar) 

Minute 4 – 10 Box Step-Ups with DBs

Minute 5 – 30-Second Ring or weighted plank
*scale reps as needed to complete

Cashout:  Friday Special