-Warm Up-

2 rds

8 cals on the rower

5 single arm suitcase kb dead lifts(each side)

8 bottom half burpees

10 sciatic nerve floss each side

30 sec plank on hands


3 rounds

Prowler Push

  • Down and back the length of the big gym twice
  • From the plates to the boxes

(increase weight each round)

:30 single arm farmers hold (go heavy)

  • each side



Every 4 minutes for 5 rounds

*each round is for time

20/15 cals row

12 t2b/HKT

8 burpees