2 minutes bike/row/erg

Banded shoulder activations

Calf pumps and boot strappers

Scorpion twists

Air squats w. T-twists

Mountain climber complex.

Push up plank holds


Ring rows (angles -> deficit)




Strength Development:

Ring Rows/Plank


10 Minute EMOM


·  1st Min: Ring Rows

·  2nd Min: Plank



·     Technique

·     Braced Core

·     Active shoulders




20 Minute AMRAP

With a Partner



Partner A: 100 Meter Farmers Carry (2X Dumbbells)


Partner B: Calories


Score is total Calories accumulated




·   Use a variety of machines

·   Consistent Sets

·   Fast changeovers