• Warm Up

    Referencing the video at the top of the page perform the following workout

    10 Deep Lunge + Hamstring Drive
    1:00 Squat Play
    10 Plank to Downward Dog (shoulder focus)

  • Main Workout

    16 min EMOM (every minute on the minute)

    Minute 0-1: 6 Seated Single Arm DB Press (each arm)
    Minute 1-2: 14 Consecutive KBS
    Minute 2-3: 8 Renegade Rows (4 each arm)
    Minute 3-4: Rest
    • Repeat this sequence 3 more times, for a total of 16 minutes.


    • During this workout, you will have one minute to complete the given exercise, for 16 minutes.

    • Any time that you have after completing an exercise and beginning the following minute will your rest.

    • If you want to increase the weight of any of the movements, do so during the minute of rest!

  • Core Workout

    Tabata L-Sit

    8 sets

    20 second L-Sit hold
    10 seconds of rest


    • Choose an L-Sit option that allows you as much work and as little breaks as possible (while maximizing the challenge).

  • Mobility

    Quad Smash (2-3 min)

Movement Demo/Explanation