DSCF8703Carrying stuff is pretty functional

10 mins TGU

3 reps on the minute then switch sides


6 minutes of Mobility (where are you banged up?)


6 x 30/30 AKA 30 Seconds work / 30 Seconds Hold x 6 Minutes

Double Swing Clean to Push Press/ OH Hold

Hollow Rocks / Leg lift Hold

Mtn Climbers/  PU Plank

Explosive step-ups / Wall Sit

2 Mins Rest between stations

*on the interval WOD’s what you give is what you get. Give a max effort when you are moving and reap the benefits…Don’t Slack or its a burpee cooldown for the whole class


Jog the loop twice

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