Front Squat ​
4-3-2-4-3-2 @20X1

*This rep scheme is a wave load. As the reps descend you increase your weight. The second time you perform a particular rep set, be sure to increase the load.



500m Row


3 Rounds
10 Box Jumps​​(30/24)
20 Push-Up​​​(choice)
40 sec KB Goblet Wall Sit​(1.5/1)


500m Row

*Ring Push-Ups, pBar Push-Ups, HR Push-Ups, Push-Ups (traditional)

5 x 300m Shuttle Run
*50m x 6
*2 min rest after each

Optional Midline Cash-Out (Class & Conditioning)

3 Sets
8 Strict T2B
10/side Tall Kneeling Pallof Press
12 Arch-Ups


Momma’s Quote of the Week:  “Happiness lies in the joy of achievement and the thrill of creative effort.”–Franklin D. Roosevelt