**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. back squat: 3-3-3-3-3; rest as needed

B. For time:

15 deadlifts (315/205)
20 HSPU
25 KBS (53/35)
200 double-unders
25 KBS (53/35)
20 HSPU
15 deadlifts (315/205)

HOMESLICE

A. TnG DB squat clean: 4 x 8-10

B. For time:

15 DB deadlifts
20 HSPU
25 KBS
200 double-unders
25 KBS
20 HSPU
15 DB deadlifts
 

ROPEBURN

A. 1 attempt max hold wall sit

B. For time:

30 switch lunges
20 HSPU
20 no-pushup burpee broad jumps
200 double-unders
20 no-pushup burpee broad jumps
20 HSPU
30 switch lunges

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

“Barbara”

5 rounds, each for time:

20 pullups
30 pushups
40 situps
50 squats

*rest 3 min bt rounds

HOMESLICE

5 rounds, each for time:

20 KBS
30 pushups
40 situps
50 squats

*rest 3 min bt rounds

ROPEBURN

5 rounds for time:

20 lunges
30 pushups
40 situps
50 squats
60 speed step

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

5 rounds for time:

• 500m row
• 25 burpees
• 400m run

HOMESLICE

5 rounds for time:

• 100 DUs
• 25 burpees
• 400m run

ROPEBURN

5 rounds for time:

• 100 DUs
• 25 burpees
• 400m run

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. TnG power snatch: 5-5-5-5; rest ~ 3 min

B. 1 up to 10 rep rounds for time:

squat clean (135/95)
HSPU
T2B

HOMESLICE

A. SL box step down: 3 x 8-10 ea. side @ 30X1*

B. 1 up to 10 rep rounds for time:

DB/KB squat clean
HSPU
V-Up

ROPEBURN

A. SL box step down: 3 x 8-10 ea. side @ 30X1

B. 1 up to 10 rep rounds for time:

kneel to squat jumps*
HSPU
triple unders

NOTES:

*SL box step down: stand with one foot on a raised surface, ideally about knee height, and slowly lower yourself until the other foot gently touches the ground, then drive through the heel of the foot on the box to return to the top starting position.

*kneel to squat jumps: start on your knees, jump to your feet into a low squat, then jump as high as possible, return to your knees and repeat.

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. 20 min AMRAP

2 muscle ups
4 TGU’s (70/53)
6 wall climbs
8 cal row

C. 10 min running clock:

alternate between,
max plank
max side plank
max other side plank

HOMESLICE

A. 20 min AMRAP

4 TGU’s
6 wall climbs
8 SDHP
100m run

C. 10 min running clock:

alternate between,
max plank
max side plank
max other side plank

ROPEBURN

A. 20 min AMRAP

4 TGU’s
6 wall climbs
8 no pushup burpees
100 speed step

C. 10 min running clock:

alternate between,
max plank
max side plank
max other side plank

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. 2 clean & jerk EMOM x 10 min

B. AMRAP in 15 min:

3-6-9-12-15… strict pullups
3-6-9-12-15… heavy ground to shoulder (stone > sandbag > slam ball)

HOMESLICE

A. 10 SA DB rows + 20 DUs EMOM x 10 min*

B. AMRAP in 15 min:

3-6-9-12-15… devils press
2x walking lunges

ROPEBURN

A. 10yds crab walk + 20 DUs EMOM x 10 min

B. AMRAP in 15 min:

3-6-9-12-15… burpees
2x walking lunges

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

Alt. DB snatch (50/35)
box jumps (24/20)
pushups
situps

HOMESLICE

A. wtd. squats: 4 x 5 @ 3211

B. 40-30-20-10 rep rounds for time:

Alt. DB snatch
box jumps
pushups
situps

ROPEBURN

A. tabata air squats x 8 rds

B. 40-30-20-10 rep rounds for time:

reverse lunges
DUs
pushups
DUs
situps
DUs

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ALL PROGRAMS

For time:

800m run
100 squats
600m run
80 squats
400m run
60 squats
200m run
40 squats

**ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

40 min @ ~ 75%:

300m row
10 hang power cleans (155/105)
400m run
10 shoulder to overhead (155/105, from the ground)
15 toes to bar
20 yds handstand walk
30 walking lunges

HOME SLICE

40 min @ ~ 75%:

100 DUs
15 DB hang power cleans
400m run
15 DB shoulder to overhead
20 leg lowers
20 yds handstand walk
30 walking lunges

ROPEBURN

40 min @ ~ 75%:

100 DUs
40 mtn climbers
400m run
20 HR pushups
20 leg lowers
20 yds handstand walk
30 walking lunges

**CROSSFIT AFFILIATE STATUS**

Dear RPM Family,

It probably goes without saying, we owe a lot to the CrossFit organization.  The methodology they created, the community they built, and the businesses they spawned, have changed the world in ways we won’t even fully understand for years to come. While we absolutely love this community of amazing athletes, affiliates, event organizers, volunteers, and fellow founders, we have always intentionally built RPM independent of the CrossFit “brand”, which has had a history of controversial, often tone-deaf and insensitive, actions over the years, particularly on social media. The recent examples of this, (including the comments made over the weekend by CrossFit founder, Greg Glassman) have reinforced our belief that we need to continue to draw a clear line between the voice and brand of RPM and the voice and brand of CrossFit. With that in mind, we will be ending our 11 year affiliate status.  To be clear, while we do not (and likely will not ever) agree with everything they do or say, this is not to imply we are disavowing CrossFit or all things related to CrossFit.  Their proven methodology and contributions to the health and wellness of our world are indisputable, and we are hopeful recent events will actually help the organization learn and grow, allowing them to continue that work on an even broader scale. But that will ultimately be up to them.

Going forward, this will not affect the programming or the classes you attend other than by name only, but we wanted to be transparent about our position. 

THANK YOU!

**OTHER ANNOUNCEMENTS**

• NEW MEMBERS START HERE!  Questions about the program? Classes? Costs? Our main website is under construction currently, so please Email 809@rpmtraining.com and we’ll give you the full rundown.

• VIRTUAL CLASS SCHEDULE: Our new virtual class schedule is rolling.  And don’t knock it till you try it! The classes are surprisingly fun, super easy to connect to, allow you to hang with your RPM fam, and will 100% do the job of getting you fitter. Just click on the class time below you’d like to join at the time of the class and you’ll be brought right into the group! Ideally you’d have at least one strength tool (KB, DB, etc) and a jump rope. So if you don’t see the equipment lending program below, go get some!

• FREE WEEK TRIAL: If you’ve got friends who are gymless currently, have them join a virtual class with you. We’ll work around their equipment limitations if needed, or they can borrow some from us on a Monday to use during their free week. Just have them reach out the week prior to arrange the equipment pickup.

• EQUIPMENT BORROWING: The regular equipment pickup day is MONDAYS. Here’s how to do it… First email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow the week or weekend prior. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on Monday, labeled with your name, between the hours of 2pm and 6pm, along with a log where you will need to sign the equipment out and agree to the terms. Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes.  And don’t worry, you can get seriously fit with this amount of gear.  You can see exactly what’s available on this google doc.  Requests will be granted in the order they are received.

Get a live breakdown of all the workouts from Chelsea every day at 8am on our IGTV feed @rpmtraining_lg.

ARSENAL

A. 1 snatch + 1 hang snatch + 2 OHS x 5 sets

B. AMRAP in 15 min:

200m run
12 box jumps (24/20)
12 wall balls (20/14)

HOME SLICE

A. 3 sets:
10 windmills
10 cossack squats
10 contralateral tall plank march

B. AMRAP in 15 min:

200m run
12 box jumps (or object jump-overs)
12 thrusters

ROPEBURN

A. 3 sets:
10 windmills
10 cossack squats
10 contralateral tall plank march

B. AMRAP in 15 min:

75 singles
12 box jumps (or object jump-overs)
12 thrusters