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Box Squat 6-5-4-5-6

3 rounds
20 pound Wallball 10 foot target 60 seconds
Rest 60 seconds

Rest 3 mins then

3 rounds
20 pound Medball squat clean
Rest 60 seconds

Total rounds 6


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Total cook time – < 20 minutes

1lb Grassfed Ground Beef
1 medium size Summer Squash
1/2 a head of steamed cauliflower
Salsa of choice

White Pepper
Fresh Ground Pepper
Sea salt


  1. Cut cauliflower into florets and slice summer squash into half moons.
  2. Steam cauliflower
  3. Brown the ground beef in pan
  4. Once the beef is semi cooked through, mix in your salsa of choice and sliced summer squash, stir in and let summer squash and beef cook in the salsa.
  5. Mix in the steamed cauliflower.
  6. Season with fresh ground pepper, sea salt, cumin, and white pepper to preferred taste.
  7. Serve as is or over some rice.


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Team Workout:
Complete as many rounds of the following as possible in 30 minutes:
Dumbbell Swings
Lunge 60 Feet
Bear Crawl 60 Feet

Complete as many Push-ups or Sit-ups as possible until a teammate relieves you.


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Reverse Lunge – Alternating – 5 Rounds

3 rounds
Row, 12 Calories
Push-ups, as many reps as possible
Rest 60 seconds

Rest 3 minutes repeat the above once then –

3 rounds
AirDyne, 12 Calories
Squat, as many reps as possible
Rest 60 seconds