CONDITIONING Get Back8 sets12/10 Calorie Row12 A Squats to 45# plate12 GHD12/10 Calorie Row-Rest 1 min-Read more

STRENGTH 2 Power Clean + 2 Push Jerk x 2 @78% of 1RM Clean2 Power Clean + 1 Push Jerk x 2 @81% of 1RM Clean– Catch the Power Clean at Parallel with a 1-second pause in receiving position – CONDITIONING Here Comes The Sun2 Sets (1 Set every 7 minutes)150 Double Unders50 Wall Balls (20/14)Read more

STRENGTH 5 Back Squats x 4 sets @ 83% of 1RM CONDITIONING Hey Jude2 Sets:15-12-9Calorie Bike Deadlift (225/155)-rest 1:1 b/t Sets--then- 40/30 Calorie Bike200’ Handstand WalkRead more

SKILL 5 Strict Ring Muscle Ups– rest 30 seconds —45% of your Kipping Ring Muscle Up–rest 90 seconds — 3 Strict Ring Muscle Ups– rest 30 seconds —35% of your Kipping Ring Muscle Up–rest 90 seconds — 2 Strict Ring Muscle Up– rest 30 seconds —30% of your Kipping Ring Muscle Up *MODIFICATION FOR YOUR SKILL SET* CONDITIONING Beatles4 Sets:10 Toes to Bar10 Burpee Box Jump Overs (24”/20”)10 Toes to Bar10 Burpee Box Jump Overs (24”/20”)10 Toes to Bar-rest 1:1 b/t setsRead more

Course Side Dishes  Prep Time 10 minutes  Cook Time 20 minutes  Total Time 30 minutes  Servings 3 servings Ingredients 1 large head fresh cauliflower1 cup chicken bone broth (240 ml)2 cloves garlic crushed2 oz heavy whipping cream1/2 tbsp buttersalt and pepper to taste (optional) Instructions In a food processor, pulse the cauliflower head into small rice sized piecesPour 1 cup bone broth into saucepan and the riced cauliflowerAdd crushed garlicAllow to cook for 20 minutes in saucepan until softAdd cooked cauliflower back to the food processor to whipIncorporate two ounces of heavy whipping cream and ½ tbsp butterSeason with salt and pepper to tasteEnjoy!Read more