On the 0:00 1 mile run

On the 10:00 100 burpees

On the 20:00 1 mile run

After: 3rds

20 back squats at 135/95

*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!


400m run

Then 3rds

5 push-ups

10 squats

5 burpees

Mobility: chest, spidey, pigeon

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when