5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm


Every 90secs for 6 rounds

3 backs squats

Start at 60% and work up

*focus on speed*

Teams of 2:

4 rounds

100/70 cal bike/row

20 dumbbell deadlift 35/50 (one in each hand)

15 box jumps 20/24

Split up the cals as you like.

One person does deads while the other person box jumps. Then switch. Only one head of the dumbbell needs to tough then ground.

Extra Credit

4 rounds NFT

15 good mornings AHAP

20 alternating lunges AHAP

20 glute bridges w/ hip circle