M-miles, get them in!!!

U- upgrade practice your skill each week

R-reps, split them up and get them in!!! Cannot be all done in one day.

P-prep mobilize the specific areas

H-hydrate mofo’s

M- mile for time, compare to last mile!

U- time your slowest possible push up, pull up, and squat. How slow can you go? Video it and show and tag us in your video. The rules are you must keep moving during your rep, holding a pause is not what we are seeking. Slow steady continuous movement that meets the standard for each.

R- perform 25 pull ups/50 push ups/75 squats for time. It must be done in that or and cannot be partitioned. Do all pull ups then push ups then squats.

P- perform foot drills 5 days this week. Accumulate 250 toe raises, 250 prone hamstring curls, 250 reverse hypers

H- drink 40% of your bw within 6 hours of waking up.

Warm up

3 rds

20 deadbugs

20 shoulder taps

60 seconds supinated hang

8 minutes


4 rds

7 sit ups

5 push ups

3 strict press

3 bbh

15 minutes


Amrap 20

21 Stick sit ups

15 Push ups

9 Strict press


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