Warm Up

Part 1: Strict Press

5 Sets of 4

*Score = Lowest weight used for a set

Part 2: “Body Shop”

On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps

Odd Rounds: Push-ups
Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups

AFTER CLASS

For Time:
15 Rope Climbs

DAILY MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?