Workout of the Day

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps


Back Squat

a) Row 300m
b) 15 American KB Swings +
max Sit Ups

One person rows while the other does KB Swings and Sit Ups. The rower is the timer…as soon as that person hits 300, switch. The score is the total number of sit ups as a team.


Kettlebell Swing | Row

Boot Camp

Prepare yourselves for some original fitness material. I’m making my *own* flows now! Get ready to SWEAT!

With Dumbbells:
Flow 1: Deadlift, Box step, Curl, Press
Flow 2: Sprawl, Pushup, Row
Flow 3: Snatch, OHS
Flow 4: Cycle through the first three in order.


Deadlift | Overhead Squat | Push Up | Row | Snatch