Mon – 24/2/20


“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.


Click Here


40 Seconds

Easy Row
Inchworm to Push-ups Video

Moderate Row
Active Samson Video

Faster Row
Push-up to Down Dog Video

30 Seconds

Arch Hold Video
Air Squats
Hollow Hold Video
Air Squats
Glute Bridges Video

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


Pigeon Pose + Wrist Stretch: 1 Minute Each Leg


Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%

** Based of 5rm Back Squat

“Deadliest Catch” – for time

3 Rounds:
9 Front Squats (45/35)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row


30/20, knee raises,

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