“For changes to be of any true value, they’ve got to be lasting and consistent.” -Tony Robbins

All levels class


5×3 @ 80-85% 1RM


Row 500m

15x STO @ 135/95

Row 500m

10x STO @ 165/115

Row 500m

5x STO @ 185/135




Back Squat

3x 10


10 min AMRAP

5x Pull ups

10x Burpees

15x Ball Slams



Master’s Class

Weighted Elevated Split Squat

5 sets of 4 reps @ 23X3 tempo


8x Alt Lunges

10x K2E

15x KB Swing

4 rounds