



The One and ONLY Island Box!
Fitness
A. Backsquats 4 reps x 6 sets 50% 1 RM and go up
B. EMOM Ladder
1 Kettlebell Swing 70/53/44/35 Pick # you can go AMERICAN
1 Pushup (Hr-perfect plank)
**Add 1 rep to each every min**
Competiton
A. Squat Snatch, build to a tough double – 5 sec reset b/t reps
B. Back Squat @ 20X1, 4 reps @ 75% RM x 6 sets, 3 min
C. GH Raises @ 50X0, 5-6 tough reps x 6 sets, 2 min – make them tough, adjust hand position, add load, etc.
D. Airdyne, 5 min @ 90% x 2, 5 min walk/rest – Go hard and steady