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Warm Up:
4 rounds
Row/bike :40 building effort each round
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats
2 rounds
MB hamstring curls x 5 reps
Keeping the mid line braced, drive the hips up toward the ceiling by engaging the glutes and hamstrings. From here, extend the feet out and then roll them back to the start position while maintaining contact with the medicine ball.
Back extensions x 10 reps
Band pull aparts x 15 reps


Skill: Front squats
9:00 EMOM
3 reps front squat @65-70%

For Time
30 cal row
30 bar facing burpees
30 hang power cleans 135/95 115/75 95/65

Post WOD: if time
100m sled pull x 3 building load

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