January 24, 2019

1)  5 Rounds

• 5x  Heavy KB Swings
• 5x  Box Jumps
• 5x  Goblet Squat

2)  10 Sets of 5 Reps - Barbell Deadlift

• Ramp your weight for the first 5 sets

3)  3 Rounds

• 12x  Dips
• 60 sec. any ab exercise

4)  4 rounds - EMOM (16 minutes)

• Min 1:  Row machine, max distance
• Min 2:  Push Ups to failure
• Min 3:  Pull Ups to failure
• Min 4:  TRX Chest Press Hold for 30 sec.  Rest the remaining 30 sec.

Transition from exercise to exercise as fast as possible.