Wednesday, 20 July

Warm Up

Part 1: Deadstop Deadlifts

5 Sets of 3

*For total load


100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats

*Every 2:00 250/200 Meter Row

*Score = Total Rounds + Reps


3-4 Sets of 8-12 Reps:
A. Banded Side Plank (60-90 Seconds)
B. Single Leg GHD Hip Extensions
C. Wrist Rolls with Barbell (60-90 Seconds)


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

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