Part 1.  (20 minutes)

Deadlift 1

Find a new 1 rep max

Part 2. (12 minutes)

“FGB Style” –
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Box Jump (24 In.)
Air Squat
Rest 1 min

Part 3. (5 minutes)

400m  Run

Time Trial. This means an all out empty the tank effort.


Are you getting to class early? after rolling out and stretching, work on a skill movement on your own, It’s the perfect time to work on the movement that you have been struggling with.