Round Up Time


EMOM for 10 Min

Three Shoulder to Overhead

Take the bar from the ground. You may work up in weight each set. The goal is to get as heavy as you can.


Every 3 Min for 15 Min

100M Sprint

7 Deadlifts (225/155)

14 Box Jumps (24/20)

Rest remainder of three min. Record each time from each round. Every round is an all out effort.


30 Deadbugs

1 Min Lying Side Twist

1 Min Downward Dog