Tue – 18/2/20


“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.
Our reasons are what will reap our results.


30 Seconds

Easy Bike
Single Unders
Knuckle Drags (Alternating) Video
AbMat Sit-ups (No Arms)

Moderate Bike
Single Unders
Active Spiderman + Hamstring Stretch Video
AbMat Back Extensions Video

Faster Bike
Single Unders
Active Samson + Hamstring Stretch Video
AbMat Sit-ups (With Arms)

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


Build to Heavy Set of 5

“The Undertaker”

60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (100/70)
15 AbMat Sit-ups
25 Double Unders


75/50, reduce cals

Subs: 1000m row or 800m Run

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