Lets start with some basic, but super important strength today. Using an alternating EMOM format for 10 minutes, go back and forth between back squats and push-ups. The back squats should be about 50%-60% 1RM assuming you have a true 1RM. Work for :40 on strict push-ups, be true to form, and aim to get...Read More

Lets have some fun with this “sandwich” style chipper today. A couple of rules to pay by today guys, take a look. *Athletes must rotate every 10/8 calories on the rower. ** For Burpees over the bar, athletes must trade off reps 1:1. Aka, switch for each rep, you do one I do one. Dead...Read More