Zoom Times: 6:00am, 11:00am, 12:00pm (kids) and 5:30pm

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout:


4 Rounds, each for time:

90 seconds Run

7 Burpee Box Jumps

14 Sumo Deadlift High-Pulls

21 Thrusters

2-min Rest


Do you burpee the way that’s best for you, and then either a box jump or a step up.

You guys know the thruster from Thursday 🙂



Let’s do a good old fashioned work session for our warm-up.  Start with planks, bridges, clamshells, single leg drills, then work up to arm swings, various push-up drills, and then some extra warm-up reps of: (like 3×20 each or so) Lying Shoulder Drills, 90-90’s, and Hollow Rocks 🙂