Read more about our response to Covid-19 HERE

Monday, 10/3

Roll out lats thoracic spine
Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0/L-3 Strict Chin ups x 5/ OR FOR L-2 & L-1 Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
Five rounds for time of:
5 Muscle-Ups
20 Wall Ball Shots (20/14 lbs)
L-3 10 Pull-Ups/ L-2 6 Strict Pull-Ups/L-1 ring rows
L-3…18 Wall Ball Shots/L-2…16 Wall Ball Shots (14/10)/L-1…14 Wall Ball Shots (10/8)
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.