“Be so good they can’t ignore you.” –Steve Martin

Warm Up: Every 2 minutes for 8 minutes: 
200m
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