WARM UP

Weighted Ring Dips

4 sets of 8 for max load

REST 2-3 mins between each set

“4-Wheel Drive”

5 Rounds x AMRAP 4:
400/300m Row
15 Burpee Box Jumps (24″/20″)
Max Run Meters (100 Meter laps)

Rest 4 Minutes

*Score = Total Shuttle Runs

Additional Work

• 10 mins of jump rope or pistol squat skill practice (before)
• Strict Press, 3-4 sets @ 75-80%, 5-6 second eccentric (before)
• Zone 2 Cardio, 40-60mins (after)

DAILY MINDSET

“The soul is like a bowl of water.” – Epictetus

It’s ok to get ruffled sometimes.
We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.
In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.