Friday, 30 September


EMOM 12 (pick a rep scheme that you can maintain for all 6 rounds for each push/pull movement)

Even: Pulling to include ring muscle ups, bar muscle up, butterfly pull ups, banded pull ups

Odd: Pressing to include strict ring dips, handstand push ups, push ups, assisted push ups


For Time [30 Minute Cap]:
300 Double Unders (450 single unders)
2 Mile Run
100 Toes to Bar

Partition However You’d Like

*Score = Total time.


“To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” – Reba McEntire

Three themes to take into our day.

To have a “wishbone”: Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are both self-fulling prophecies.

To have a “backbone”: The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

To have a “funny bone”: We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.


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