WARM UP

STRICT PULL UPS

For Time: 50 Strict Pull Ups [8 min Time Cap]
*If you cannot complete 10 or more unbroken strict pull ups when fresh, use a band for this test.

“ON REPEAT”

On the 2:30 x 10 Rounds:
10 Hang Power Cleans (RX/LVL2: 135/95) (LVL3: 155/105) (Scaled: 96/65)
30 Double Unders
250m Row


*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

AFTER CLASS

Romanian Deadlifts

5 Sets for Quality:
8 Bent Over Double Dumbbell Rows
10 Barbell Roll-Outs
10 LIGHT Romanian Deadlift
12 Feet Elevated Ring Rows

DAILY MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins? Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.