Monday, 25 July

Warm Up

Strict Pull Ups

Every 2:30 x 4 sets:

1 Unbroken Set

  • Athletes can hang from the bar between reps, but as soon as feet hit the ground, the set is complete

(Scaled: Banded, Barbell Bent Over Rows, Double Dumbbell Bent Over Rows)

“Fortime Fortitude”

15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees

*Score = Time it takes to complete the workout


[Bike Conditioning]
6 Sets For Calories:
35 Seconds Sprint at Max Effort

3 Minutes Rest Between Sets


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

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