Workout of the Day

3 Rounds
Row 500
rest 1 min
Run 400
rest 1 min
15 Thrusters (95/65)
rest 1 min


Row | Run | Thruster

Barbell Bettys

Every 1:30 for 7 rounds
5 Push Press
Start at a light weight and build to a moderate weight

We’re going to dial in on form today with the lighter weights: short, vertical dip, power out of the dip, and using that power to drive the bar overhead.


Push Press | Ring Dip

Push Press (barbell or dumbbells, your choice)
Up Downs (burpees with no push up and no jump…you’re welcome!)


Burpee | Push Press