A big b day shout out to Scotty P! Scotty has been off and on within this community almost since the beginning. This young man is a natural born athlete. Scotty moves with purpose, his technique and output are both extraordinary. Almost as impressive as Scotty’s mastery of fitness is his ability to make me jealous through his instagram posts. This guy lives the life! It has been great to get Scott back in again and I look forward to another year with this guy getting after it. Happy B Day scotty!

A) 3 Min Row Assault then 1 Min DU/30 sec ring row/30 sec Hollow Swings/1 Min handstand Hold 1 min Jog

B) 12 min EMOM or 12 Min Rope Climb Technique

1st-1-3 Rope Climbs no more then 30 sec work time

2nd-2 Paused Split Jerk (Fitness 6 Paused Dumbell Push Press)

C) “The Whoopee Cushion”

7 Rounds

20 Sec max Effort Shoulder to Overhead 95/65 (lock legs and arms before bringing down!

10 Sec Rest

20 Sec ME Pull-ups

10 Sec Rest

20 Sec ME Front Rack Reverse Lunge 95/65

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest