“Success is the sum of small efforts, repeated day-in and day-out.” —Robert Collier

A1) Barbell z press

4 Sets x 6-8 reps @30X0
Rest 1 min

A2) Axle Bar Pendlay Row

4 Sets x 6-8 reps @30X0
Rest 1 min

A3) L-Sit

4 Sets x 10-20s Holds with Paralettes
Rest 1-2 mins


24 min EMOM

1st min: 1-2 Rope Climbs
2nd min: 8-12 Rings Dips
3rd min: 50 DU’s or 30s of skipping
4th min: 8-12 C2B Pullups
5th min: 5 DB Snatch + Push Press /side (Snatch then bring DB down into Press position for OH Press = 1 rep / Reset into snatch to repeat for 2nd rep) @ 50/35
6th min: 100m Sprint


3 Sets for Quality

Faceup GHD Plankhold x 30-45s
Half Kneeling MedBall Rotational throw into Wall x 10 reps/side
Banded Good Mornings x 10-12 reps @30X0


10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number: