We would like to wish a very happy birthday Jon Dinh! His birthday was last Monday on the same day as Coach Mikes! Jon came to us 9 months ago from Minnesota and quickly became a gym favorite. His is a very gifted athlete with an amazing work ethic. What makes him really special though is what a great person he is. He always puts others first, and wants to help out however he can, whenever he can. He constantly gives out great coaching points to those in need and has quite the eye himself. Jon truly is an incredible guy. We hope you enjoyed your day! Happy Birthday!!



400 M. Run or Row

3 Rounds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Then :

Shoulder Mobility


Precision we will be adding weighted glute bridges into our skill today. This is our next progression in regards to our posterior chain and hamstring development. It will look like so, however I want your feet a little bit further away then shown, and your toes up with heels down in an effort to engage more hamstring. Enjoy!

3 Rounds

8E DB Alt. Strict Press 

10 Weighted Glute Bridges (Work from 65-135lbs.)

10 V-Ups

*You choose the weight for strict press and glute bridges.


Paused Front Squat

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%



For Time:

30 Cal Row

30 T2B

30 HSPU (Adv. Strict)

30 T2B

30 Cal Row


Roll & Mobilize

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