I would like to wish a very happy 2nd birthday to my little girl, Riley Michelle Tromello. She is a ball of energy who always has a smile on her face. Even on my worst days this little girl finds a way to make me happy. Her greetings for her Daddy have grown into epic proportions as she becomes more of Daddy’s girls with every passing month. I now cannot go to bed without “Daddy Snuggles” as she calls it. She follows me around everywhere and I freaken love it, hahaha. I am not afraid to say that this little love bug has me wrapped around her finger. I love spending time with her and watching her grow into the eventual beautiful woman that I know she will become. I love this little girl with all my heart and no matter how big she gets, she will always be my little “Riley Bear”. Happy Birthday beautiful. Love Daddy



3 Rounds

200 M. Run

10 Push Ups

10 Air Squats

5 Strict Pull Ups


5 Min. of Mobility


L Sit

*Accumulate a total of 90 Sec.

Pair With:

3 x 10 V-Ups


Front Squat

3 @ 80%

2 @ 90%

1 @ 95%

*2 Rounds 3-2-1, then 3-2-1



4 Rounds

10 Power Cleans (135/95) (95/65) (75/55) (65/45)

10 T2B

5 Muscle Ups

10 Alt. DB Snatch (70/50) (60/40) (50/30) (45/20)


Hip & Shoulder Mobility

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