*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.


1) Every 3:00 x 7 sets:

60 seconds Hard Assault Bike


50ft HEAVY Dog Sled Push

Use a Dog Sled weight that you can’t push unbroken for the 50ft, you should have to break. The Sled Push should take around 30-40 seconds.

2) 7 minute AMRAP:

14 D-Ball Bear Squats 70/50

7 Burpee Jumping Pull-ups

Extra Work:

3) 3 sets of:

25/side Banded External Rotation


10/side Single Arm Dumbbell Upright Rows

Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE