Remember that all workouts are scalable for the beginner to the industrial athlete!  We will work with each and every one individually.

Endurance:  Run 1 mile then row 500m; then dynamic drills

“Perplex”

Warm Up:  Barbell Complex = deadlift, upright row, clean, front squat, push press, back squat =1 then pushup chaser
(45-55-65-75lbs.)

Strenth & Stamina:  5 rounds

• 2 Deadlift @ 3 RM
• 10 BPK = burpee, pullup, knees to elbows
• 20 Double weighted OH Walking Lunges

Working Capacity:

• 100 Back Squats 95lbs.  Every minute do 5 burpees

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions