WARM UP

STRENGTH

EMOM10, every 2:00 complete large set of strict ring dips

“Three Dimensional”

For Time [30 Minute Cap]:
50 Sit-ups (LvL2/3 Toes-to-bar)
400 Meter Run
30 Burpees Over the Bar (LvL2/3 Bar Facing Burpees)
20 Front Squats (LvL3 135/95) (LvL2/RX115/85) (Scaled 95/65)

Rest 2 Minutes

50 Toes to Bar (LvL2/3 GHDs)
400 Meter Run
30 Burpees Over the Bar (LvL2/3 Bar Facing Burpees)
20 Front Squats (LvL3 135/95) (LvL2/RX 115/85) (Scaled 95/65)

Rest 2 Minutes

50 Ab Mat Sit-ups
400 Meter Run
30 Burpees Over the Bar (LvL3 Bar Facing Burpees)
20 Front Squats (LvL3 135/95) (LvL2/RX 115/85) (Scaled 95/65)

*Score = Time it takes to complete the workout, including rest

DAILY MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you
drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… How would one describe us?

Let character be what defines us. Let it be our loudest statement.