“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”--Vince McConnell

All levels class


5 sets of 3 rep @ 80-85% 1RM


30x Burpees


Power Snatches @ 75/55

Box Jumps



30x Burpees



Master’s Class

BTN Press

4 sets of 5 reps (med to light)


1 min Wallballs

1 min Power Cleans (light)

1 min STO

1 min Row

-rest 2 min

3 rounds