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"Rowing harder doesn't help if the boat is headed in the wrong direction."


Pre-Class:

1:00 Banded Shoulder Distraction Each Side

1:00 Couch Stretch Each Side

1:00 Straddle Stretch


Warm Up:

EMOM12

1 - 12/9 Cal Row

2 - 12 Weighted Drinking Birds

3 - 30 Hollow Rocks

4 - 10 Roll Outs On Ball


20-15-10

Hang Power Snatches (75/55)

Box Jumps


Directly Into...


10-15-20

Cals Rowing

Overhead Squats (75/55)


Extra Credit:

Back Squat

10-8-6-4-2


"Champions aren't addicted to tomorrow, because they're too busy focusing on today."


Pre-Class:

1:00 Banded Tricep Stretch Each Side

1:00 Front Rack Stretch

1:00 Spiderman Stretch Each Side

1:00 Banded Hamstring Stretch Each Side


Warm Up:

EMOM12

1 - 12/10 Cal Row

2 - 12 Cossack Squats

3 - 12 Romanian Deadlifts

4 - 12 Spider Push Ups


3 Rounds:

3 Lap Run or 1,000m Row

3 Rounds

3 Power Cleans (155/115)

6 Handstand Push Ups

9 Wall Balls




"Integrity is not a noun. It is a verb."


Pre-Class:

2:00 Foam Roll

1:00 Lacrosse Ball Hip/Hamstring Press

1:00 Couch Stretch Each Side


Warm Up:

3 Rounds

10 Cal Bike

8 Scap Pull Ups

6 Walkouts on Ball


Ascending Ladder For 12:00:

2 Push Press

2 Toes To Bar

2 Cals Bike


4 Push Press

4 Toes To Bar

4 Cals Bike


Continue To Increase By 2s



4390 Westroads Dr Suite D
West Palm Beach, FL 33407
(561)-444-3841
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