Tue 28/1/20


“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.


Click Here


30 Seconds

Easy Bike
Banded Good Mornings Video
Box Step-ups

Moderate Bike
Banded Pull Aparts Video
Lateral Box Step-ups (15 Seconds Each)

Faster Bike
Banded Pass Throughs Video
Lateral Hops Over Band

Body Positions


Hollow Hold Seconds Video
Arch Hold Seconds Video


Pigeon Pose on Box: 1 Minute Each Side


Child’s Pose on Box: 45 Seconds


“Speed Limit”

Buy-In: 100/80 Calorie Assault Bike

Directly Into…

Max Rounds:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

SX: Chin over bar pullups, 9min cap for cals

Subs: 2000/1500 row

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