4 Super Sets​
5 Barbell Bent Over Row (1 sec pause at top)
5 Strict Dips (1 sec pause at bottom)
30-45 sec Weighted Plank

*60-90 sec rest


*scale Weighted Plank as needed 

5 RFT​
40 Double Unders
10 Push-Ups @21X1​(choice)
1 Rope Climb
8 T2B

*choose push-up style (rings, pBars, deficit, regular, modified) 

4 Rounds​
60 sec Bike
rest 30 sec
30 sec Burpee
rest 30 sec
30 sec Double Under
rest 30 sec
60 sec Plank
rest 30 sec


Momma’s Quote of the Week:  “I hope Monday is full of motivation AND appreciation, because we are going to get so much further in life if we can keep those two hand in hand.”—Michaela North