Workout of the Day

3 Rounds
Run 800
25 Pull Ups
1 min plank

Scale the pull ups to something you can do in 3-4 sets: bands, jumping or ring rows.

You MUST accumulate a full minute in the plank…if you can’t hold it for a straight minute, break it up into 20 or 30 second increments. But it’s a full minute in plank position, not just a minute from when you started.


Muscle-Up | Pull-up (Kipping) | Ring Row | Row | Run

Barbell Bettys

Bench Press

Increase weight each Set.


Bench Press

4 Rounds
1:00 KB Goblet Lunges
1:00 Singles/Doubles
1:00 Alternating V


Kettlebell Swing | Walking Lunge