Train, Inspire, and educate.

Train, Inspire, and educate.

1. Warm Up


5’ of Jump rope


10’ Coaches Warm Up


2. Front Squat

5x5 with 2” pause at the bottom


superset with

double KB bent over rows with supinated grip



2. Conditioning (15’ Time Cap)


Bar facing burpees

Unbroken thrusters 155/105

200m run after each set.


*Thrusters must be unbroken


3. Accessory work

5 rounds for time

20” L-sit

8 strict pull ups

rest 90”