Til Tuesday!

warmup: 3rds

10 squats

10 hip extensions

10 explosive hip extensions


push-up to down dog (10)



strength: 3rds

2:00 minutes of deadlifts. (Think lots of reps) good form.if you are using DBs remember, go to mid shin. rest 4 minutes between sets

met con: amrap 15

20 dB or barbell snatches

10 burpees

20 v-ups

10 burpees

*if you don’t have any weights try and find something heavy and pick that up 20 times instead of the snatches. (Ex: backpack with books, pick that up overhead)

if you want a supplementary core workout please message me through the What’s App and I’ll send you the video.

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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