WARM UP

BACK SQUAT

3 X 5 @ 70-75% of 1RM, 4-5sec Isometric (hold slightly below parallel at the bottom of the squat)

“Home Plate”

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpees Over the Bar

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee to a Target

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Pull-ups

AMRAP 6:
1,000/800 Meter Row
12 Front Squats (RX 155/105) (Scaled 115/85)
Max Burpee Box Jumps (24″/20″)

Additional Work

• 10mins of Jump Rope of Pistol Squat Practice (before)
• 2-3 sets of 12-20 strict Pull Ups (before)
• 40-60mins of Zone 2 cardio (after)

DAILY MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.