Wed – 11/12/19

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy are not just OK… they’re part of the way.


Click Here


3 Sets

30 Seconds Assault Bike
30 Seconds Single Unders

Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges Click Here
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts Click Here
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats



Barbell Ankle Stretch:

Click Here

Front Rack Stretch:

Click Here

Wrist Stretch:

Click Here

Front Squat

Build to Heavy Set of 3


60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (60/40)

sx: 40/25, X2 single unders

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