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23rd Apr, 2020


Warm Up
3 Minutes cardio
3 Minutes Max 2 Squats 2 Lunges 2 Frankensteins
5 Minutes mobility


Workout is tempo based. Slow everything way down.

4 Rounds of 12 Reps.
4 count going down
2 count hold at the bottom
4 count going up
2 count hold at the top
That’s 1 rep.

Front Squats
Reverse Lunges (each leg)
Loaded Bridge Hip Thrusts
Loaded Step Ups
1 Minute Wall Sit

10 100M sprints *Rest 30 seconds between sets