Wed – 15/1/20


“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?


Click Here


30 Seconds

Easy Row
Single Unders
Cossack Squats Click Here

Moderate Row
Single Unders
Pausing Air Squats (3 Seconds in Bottom)

Faster Row
Single Unders
Air Squats

Barbell Warmup

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

DEMO VIDEO: Click Here

Pausing Front Squat Complex

Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

“Four Loko” – slowest rnd

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (70/50)

sx: 55/40, 1min skipping

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