Friday, 7 October


PART 1: Deadlift

Build to a Heavy Set of 10

*Score = Heaviest Load

PART 2: “U-Turn”

For Time [25 Minute Cap]:
Deadlifts (RX+ 315/225) (RX 245/175) (Scaled 1 225/155) (Scaled 2 155/105)
Calorie Row (x2)

Directly Into…

Toes to Bar
Calorie Row (x2)

Additional Work

  • 4-5 supersets for quality (after)
    • 60 sec right side plank
    • 30 sec ring support hold (top)
    • 60 sec left side plank
    • 30 sec ring support hold (bottom)
    • 1 min rest
  • 45-60 min of Zone 2 cardio, every 5 mins conduct 2 mins of pulling practice (muscle ups, PUs,…)


“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts)on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?


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