A glance at what we do. Effort is a choice. It should change you.

  • 031

    Warm up Appropriately

    Work:

    1-10-1 dip ladder

    5x5 bench press @ 225#

    Rest a little

    30x alternating DB snatch @ 50# DB

    15x Burpee pull up

    8 rounds

  • 43

    Warm up appropriately

    “Death by”

    10m farmer carry - choose load wisely

    Rest a little

    11x D ball to shoulder

    45 second sprint

    11x push press

    45 second Sprint

    11x D ball squat

    45 second sprint

    11x burpee over ball

    45 second sprint

    3 rounds

Training Plans