Mon – 20/1/19


“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:

  1. What were my three biggest accomplishments in 2020?
  2. Where did I set a goal, but miss my target? What happened?
  3. What are the major areas of growth for 2021?


40 Seconds

Easy Bike
Glute Bridges Click Here
Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike
Single Leg Glute Bridges (20 Seconds Each Side) Click Here
Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike
Slow Air Squats
Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

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


Dumbbell Squat Hold: 45 sec

Click Here

Child’s Pose on Dumbbell: 45 Sec

Click Here

Back Squat

Heavy Set of 3


For Time:
50/35 Cal Bike
30 Single Arm Dumbbell Hang Clean and Jerk (22.5/15)
30 Single Dumbbell Goblet Squats (22.5/15)
30 Single Arm Dumbbell Hang Clean and Jerk (22.5/15)
50/35 Cal Bike

sx: DB 17.5/12,

Movement sub: 50/35 cal Row/ 800m run

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