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"Don't fear failure. Be terrified of regret."


Pre-Class:

1:00 Bar Trap Smash Each Side

1:00 Accumulated Handstand Hold


Warm Up:

2 Rounds

1:00 Cardio

:30 Front Rest on Rings

1:00 Cardio

15 Ring Rows


Every 2 minutes, for 30 minutes:

Station 1 – 400/300 Meter Row

Station 2 – 30 Ring Dips

Station 3 – 30/20 Calories of Assault Bike

Station 4 – 30 Toes to Bar

Station 5 – 10 Renegade Rows (55/35 lbs)

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)


Updated: Nov 12

"The soul is like a bowl of water."


Pre-Class

1:00 Puppy Pose

1:00 Butterfly Stretch

1:00 Pigeon Pose Each Side


2 Rounds With An Empty Barbell:

:30 Spiderman Stretch

5 Back Squats

5 Elbow Rotations

:30 Wall Sit

5 Straight Legged Deadlifts

5 Front Squats


Front Squat:

3-1-3-1-3-1

3 Reps: 75%

1 Rep: 80%, 85%, 90%


Four rounds for time of:

1 Lap Run

15 Front Squats (95/65 lbs)

10 Lateral Burpees

15 Push Presses




"What looks like talent is often careful preparation."


Warm Up:

1:00 Foam Roll Thoracic

1:00 Chest To Floor Each Side

1:00 Banded Shoulder Distraction Each Side


EMOM x 12

1 - 12/10 Cal Ski

2 - 1 Round Of Strict "Cindy"

3 - 12/10 Cal Bike

4 - 12 Get Ups


2 Rounds:

1:00 Straddle Stretch

15 Good Mornings

:30 Kneeling Split Squat Each Side

:30 Hang From Bar


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