Note: Workouts at 5AM, 6AM, and 9AM only. Again, go to the old Sani-Matic facility.


– Metcon: Show of hands… who wants to live longer? Well, you’re in luck because cardiac output work such as what we are doing today not only contributes to performance and recovery but also helps people live longer by improving the efficiency of your heart. You can think of this as strength and conditioning for your heart specifically. Let’s focus on a roughly 60% sustainable effort for the duration of the 30 mins.


With a 30:00 Running Clock:
2k Row
Then with the remaining time max rounds of:
100 Meter Farmer Carry (70, 53)
50 Meter Front Rack Barbell Carry (135, 95)
100 Meter Sledpush (Moderate Weight)
Rest as needed between rounds.
*Scale loading as needed – these should be UB Sets.
*Score = total rounds completed – 2k row is NOT scored.


Spend 5 Minutes on working on the muscle group that you feel is lacking perform a single-joint movement for 3-4 sets of 10-15 reps. Coaches should be able to direct you with this.