Function: A.) 10 minute EMOM Odd – Double KB Press Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball (20/14) 60 single unders/1 lap run Perform/RX: A.) 10 minute EMOM Odd – 5 BNSP (no miss) Even – 5 box jump B.) 12 min AMRAP 400 m row 20 Wallball...Read More

Malachi is the definition of a gentle giant.  Arguably the friendliest person you’ll find that can back squat 400+ lbs. on the regular.  (His 1RM is 455#).  Chew on that. And you can learn a few moves if you observe him in his natural habitat, (on Hip Hop Friday); but whatever you do, don’t take his favorite...Read More