Today's focus is on Stretching & Mobility.

15.3 is released tonight at 8:00pm  

Warm Up:

1000 m Row

5 x 5 GHD Sit Ups

Band Work Stretching

3 Handstand Hold x 30 sec

50 ft  High Knees

          Butt Kickers

         Knee Holds

Skill Work:

Double Unders

or work on  your weakness

(15 mins)


1. 10 EMOM - 45 sec Rowing, 15 sec Rest

2. 5 EMOM - 45 sec Plank Hold, 15 sec Rest

3. 5 EMOM - 45 sec of Goblet Squat Hold


10 Push Ups

15 Sit Ups

20 Burpees


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