Friday, 2 September

******* Morning Classes are now 0500-0600 and 0600-0700*******



5×5 @ 65-70% of 1RM *6-8sec eccentric each rep


For Time:
1,500/1,200 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row
800 Meter Run

Rest 3 Minutes

500/400 Meter Row
400 Meter Run

Score = Time it takes to complete the workout

Additional Work

-10 mins of handstand practice

-Seated Legless Rope Climbs: 3-5 sets of 1 to 3 reps

*start seated on the floor, no legs coming back down, rep completes when back in seated position

-Zone 2 Cardio: 40-60 mins


“Intention drives behavior.”

If we were to walk into the grocery store with a list of eight items to purchase, we’d be there for 10 minutes.

If we were to walk into the grocery store without a list, we end up walking the aisles for 30 minutes, and find ourselves staring at a box of Twinkies in the dessert aisle.

Our behavior is what is going to define our success. And it is no different than the grocery list in our pocket. Line items of decisions and principles that we choose.

Intention is everything.


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