Quick one tonight guys, have fun with this one tomorrow it is fast ad will test that core.

A) 3 Min Row/Assault

Every :20 sec for 3 min

Russian Kettle Swings

Light OHWL

Bear Crawl

1 Min Jog

B) 6 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Sit-ups

3rd-30 Sec Plank

C) Every 1:30 x 8 Sets

Power Clean+Hang Power Clean+Hang Full Clean


10 Min EMOM

1st-6 Dumbell Power Clean+8 Med Ball Clean

2nd-35 sec Assualt @85%

D) “The Paper Cut”

7 Min Ladder

2,4,6,8,10,12,14,16, ect

Overhead Squat 95/65 (fitness-Dumbell Front Squat)

Toes 2 bar