WARM UP

PART 1: No Touch Deadlift

5 Sets of 4

*Score = Lowest weight used for a working set

PART 2: “Dead & Gone”

For Time [16 Minute Cap]:
21-15-9:
Deadlifts (RX 225/155) (Scaled 155/105)
200 Meter Run
Double Dumbbell Push Jerks (RX 50’s/35’s) (Scaled 35/20)
200 Meter Run

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

DAILY MINDSET

“Your actions speak so loudly that I can’t hear what you’re saying.”

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.