W.U. 

10 Burpees on the Every minute on the minute 5 minutes

M.O.B. 

  • Foam Rolling

  • Iron Cross 15 reps
  • GrassHoppers 15 reps

W.O.D

    15 Minutes EMOM (every minute on the minute)

  • 3 Box Step Ups with each leg
  • Weights to use or modify with BAR, KETTLE BELL, M(95LBS-135LBS) W(35lbs-95lbs)

Cash Out

    NFL Push Ups and Sit-Ups
    Ring Dips, Push Ups, Sit-Ups
    12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.