“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey

All levels class


4 sets of 3 reps @ 75%

+3x Tall Box Jump (mandatory step down, mandatory 8 second pause)




90 sec work/ 30 sec rest of

Row for meters

90 sec work/ 30 sec rest of

Max Sit Ups

4 rounds


Master’s Class


Turkish Get Ups



“Master’s 7’s”

7x Thruster’s (light)

7x Knees to Elbows

7x KB Swings

7x Burpees

7x Sit Ups

7x Pull Ups

7x Lunges

7 rounds