Monday, 3 October


PART 1: Back Squat

Build to a Heavy Set of 3 Reps

*Score = Heaviest Load

PART 2: “Cement Legs”

On the 3:00 x 7 Rounds:
400 Meter Run
8 Front Rack Box Step-ups

Box: (24″/20″)
Barbell: (RX 95/65) (Scaled 75/55)

Additional Work

  • 4-5 Supersets for Quality, rest 1 min in between sets (after)
    • 50 second hang from bar
    • 30 GHDs
    • 100m Farmers Carry
  • 40-60 mins of Zone 2 cardio, every 5 mins conduct 2 mins of handstand skill practice (after)


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.


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