Monday, 31 October

WARM UP

PART 1: Strict Press

Build to Heavy 8

*Score = Heaviest Load

PART 2: “Floored”

AMRAP 4:
27/21 Calorie Row Erg
27 Burpees
27 Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row Erg
21 Burpees
21 Toes to Bar (Scaled Knees to chest)

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row Erg
15 Burpees
15 Chest to Bar Pull-ups (Scaled Pull-Ups)

* Score = Total Reps

Additional Work:

• One Max set of Strict Handstand Push Ups
• 6 Sets of 60-70% of Max Set Strict Handstand Push Ups (fully recovery rest between sets)
• 40-60 Min Row @ Zone 2, every 5 mins complete 5 wall walks

DAILY MINDSET

“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The only measurable difference between the armchair quarterback, and the actual quarterback.

“I can’t hear what you’re saying, because your actions speak so loudly.”

When was the last time you said you were going to do something, but didn’t actually follow through? What stopped you from taking action?