Mon – 17/2/20


“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.””


Click Here


30 Seconds

Active Spidermans Video
Air Squats to Medicine Ball
PVC Pass Throughs Video

Inchworm to Push-ups
Air Squats to Medicine Ball
PVC Straight Leg Swings (15 Seconds Each Side) Video

Push-up to Down Dog Video
Air Squats to Medicine Ball
PVC Overhead Squats

Body Positions

2 Sets

20 Seconds PVC Hollow Hold Video
10 Seconds Rest
20 Seconds PVC Arch Hold Video
10 Seconds Rest
20 Seconds PVC V-Ups Video
10 Seconds Rest

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


Medicine Ball Thoracic Opener: 1 Minute


Barbell Ankle Stretch: 1 Minute


“Foot Locker”

5 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into…

5 Rounds:
9 Power Snatches (35/25)
15 Overhead Squats (35/25)


Barbell: 25/20
Wallballs: 14/12

Subs: Front squats

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