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Wednesday Strength/Skill Work: Deadlift 5 X 3. Alternate each set with a core strength move of your choice. While sit-ups are fine, try to pick something more challenging. Ring levers, inverts, skin the cat, KTE, half-moons, GHD, get-up sit-up, Turkish get up, and weighted sit-ups are just some examples.


-Grab a rower and pull as many calories as you can in 2 minutes. Rest exactly 3 minutes. Take that number and perform each of the following for time.

-Wall Ball

-DB Push Press

-Box Jump


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