“..If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.” Les Brown


All levels class

Overhead Squat 5 x 3

+ 8x GHD Sit-up


Run 400 meters

21 x KB Swings

(Make the KB swings unbroken)

5 rounds




4×5 Back Squat
Partner Conditioning
40 Wall Balls
30 Ball Slams
20 Burpees
10 Pull Ups



Master’s Class

4×5 Clean

6x150m Row

Rest as needed