Mon – 23/12/19

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

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

And to act, “like an artisan”. 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 must 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.

Warm Up


  • 10 walking Active Samson
  • 5 slow Banded air squats
  • 10 Bird Dogs
  • 5 slow Banded Glute briges
  • 10 walking active spider man
  • 10 banded monster walks (10 forward/back)

Barbell WarmUp

  • 5 GM
  • 5 Back Sq
  • 5 Elbow rotations
  • 5 Press And reach
  • 5 RDL’s
  • 5 Front Sq

Back Squat

Warm up sets

  • 1st set – 8-10 reps empty bar
  • 2nd set – 5 reps light weight
  • 3rd set – 5 reps light to modrate
  • 4th set – 5 reps moderate weight
  • 5th set – 5 reps just under working weight

Working sets

3 Sets of 5 – building weight or stay at same weight

“Ballroom” – For time

Abmatt sit ups
Wallballs (20/14)

Wallball: 14/12,

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