Wed – 5/2/20


“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the “how.”


Click Here


Bike & Plate Warmup

30 sec Easy Bike
30 Seconds Plate Hops Video

30 sec Easy-Moderate Bike
30 Seconds Plate Ground to Overhead Video

30 Seconds Moderate Bike
30 Seconds Plate Lateral Squats (Holding Plate Out Front) Video

30 Seconds Moderate-Fast Bike
30 Seconds Plate Counterbalance Squats Video

Use Single light Plate For Warmup

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


Front Rack Stretch: 45 Seconds


Wrist Stretch: 45 Seconds


Barbell Ankle Stretch: 45 Seconds


“Arm & Hammer”

Buy-In: 15 Clusters (60/40)

3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (60/40)

sx: 40/25, Chin over bar pull Up,

Subs: 400m Run

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