Warm Up:

200M run w/med ball

10 Air squats w/med ball

10 wall ball shots

Inchworm length of white box

Calf stretch on rig x 1 min per side


Back Squat w/2 sec pause at bottom of knee



Increase weight ea set


Compare to 20Apr

Time to see if your work over the past few weeks has paid off. Goal is to hit heavier loads per set than you did on 20 Apr. Hit the warm ups sets intelligently to prep for the weight you plan to use. Kill it!


For Time:


25/20 Cal Row


40 DUs


400M Run


50/40 Cal Row


80 DUs


800M run


Mini grinder. Embrace the suck and keep moving!


DUs –> 3X SUs


Run ->500M row per 400M run

Cool Down:

Heel cord mash – 2 min per


Roll out legs – 3 min per



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