Strength Conditioning
EMOM x 15 Minutes
1: 8-12 Dumbbell Bench Press, Heavy
2: 6 Barbell Hip Thrust, Heavy
3: 8 Sandbag to Shoulder

Conditioning
“Sonic Style”
5 rounds for time:
20/15 Cal Row
10 Push ups
5 CTB Pull ups

Rest 1:00 between rounds

Daily Midline
3 rounds for time:
15 GHD Sit ups
15 GHD Sit ups

Box News
Don’t Forget To Log Your Whole Life Challenge Points!
Open Intramural Compeition Starts This Friday!