WARM UP

PART 1: Deadlift

Build to a Heavy Set of 3

*Score = Heaviest Load

PART 2: “The Sims”

10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders (10 Singles)
15 AbMat Sit-ups (LvL2/3 GHD Sit Ups)
200/150 Meter Row
10 Unbroken Double Unders (20 Singles)
15 AbMat Sit-ups (LvL2/3 GHD Sit Ups)
200/150 Meter Row
15 Unbroken Double Unders (30 Singles)
15 AbMat Sit-ups (LvL2/3 GHD Sit Ups)
200/150 Meter Row
….
50 Unbroken Double Unders (100 Singles)
15 AbMat Sit-ups (LvL2/3 GHD Sit Ups)
200/150 Meter Row

*Score = Time it takes to complete the workout

Additional Work:

• One Max set of Strict Ring Dips
• 6 Sets of 60-70% of Max Strict Ring Dip Set *Full recovery rest between each set
• 45-60 Mins Zone 2 Run, 2 No Jump Legless Rope Climbs every 5 mins

DAILY MINDSET

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant” is to have a mindset where nothing is owed. There’s no legacy spot awaiting me. I’m not owed a job, a title bump, or a promotion. That no matter who or what I was yesterday, I’m brand new today. So I better plan to work harder than I ever have before to achieve my goals.

To “act like an artisan”, is to live a life of passion. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone… and we’ll earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Can you list 3 things you did yesterday that you are proud of?