A big B Day shout out to Hannah BP tonight. Hannah is an amazingly consistent athlete in here, No matter how crazy life is, and between paramedic school, fire academy, volunteer fire, and EMT work, this girl is busy and always makes time for her fitness. Hannah’s progression has also been consistent. Hannah’s motor, oly lifts, and strength have all been trending upwards. Stoked to see all the improvements in this young lady and excited to see her keep moving forward. Happy B Day Hannah!

A) 3 in Row/Assault then every :20 sec for 3 min Hollow swings/Sit-ups/Broad Jumps then 1 min Jog

B) Every 1:30 x 8 Sets

3 Position Hang Clean Hi Hang-Above Knee-Below Knee


9 Min EMOM

1st-25 Sec Hang DB Cleans

2nd-30 Sec Sit-ups

3rd-35 Sec Row

C) “The Aftermath”

3 Rounds-Running CLock

1 Min Wallballs 20/14

1 Min Burpee’s to stand

1 Min Jumping Barbell Back Squats 45/35 (Please don’t drop empty bar’s)

1 Min Hang Single Arm Dumbell Clean and jerk 50/35 (Alt arms every 5 reps) 50/35

1 Min Assault for Cal

1 Min Rest

Post 3 rounds scores separately