“To me, teamwork is the beauty of our sport, where you have five acting as one. You become selfless." 
-Mike Krzyzewski


Strength: Every 3min x5

  • 4 Front Squats @78%

  • 5 Seated Box Jumps (land w/straight legs. Use plates vs box if necessary to do so)

  • 8-12 Strict T2B

Metcon: For Time


  • Kipping T2B

  • 50ft Dual DB Lunge

  • Assault Bike (Cals)

Emma Shaybani