• EMOM x 12-15mins
  • 1st – 3-4 Goblet Tall Box Step Down 2111
  • 2nd – 5 Tall Box Jump
  • 3rd – 30sec Row (increase pace per round)


3-4mins Lower Body Mobility

A) Hang Muscle Snatch Complex

B) Banded Box Squat

  • 21X1; 4,3,2,3,4; rest 2mins
  • *Make the second set of 3 and 4 tougher than the first. Set of 2 can be heaviest set. These are meant to be TOUGH SETS.
  • Demo video https://youtu.be/Nwx_xD5YKmc

C) Mixed KB Rack Overhead Step Up

21X1; 4-6reps/leg x 3 sets
rest 60sec between legs
Demo video https://youtu.be/RBWVnqEeDFQ

D) 3-5 Rounds Increasing Effort