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Warm up:

5 min assault bike

Ten pass throughs

Ten banded squats with a 2 second pause

5/5 single leg deadlifts


Front squat 3x4

Then 1x20 for:

Strict press


Bench press and



Every 6 minute for 3 rounds(4 min cap each round)

Rx: “yellow/blue” kettle bells

5 goblet cleans

10 air squats

15 kb swings

20 toe taps

15 kb swings

10 air squats

5 goblet cleans

*try to beat your time each round*

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