Fri – 13/3/20


“”The only person you are destined to become is the person you decide to be.”” – Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.


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Partner Warmup

Buddy 1: 1 Minute Row (Easy)
Buddy 2: 1 Minute Squats to Medicine Ball Video

Buddy 1: 45 Seconds Row (Moderate)
Buddy 2: 45 Seconds Medicine Ball Slams Video

Buddy 1: 30 Seconds Row (Faster)
Buddy 2: 30 Seconds Squats with Medicine Ball Video

Swap Stations with Buddy After Alloted Time So You Complete Both Movements

Dumbbell Warmup & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)
Inchworm to Push-ups Video
Single Arm Dumbbell Strict Press (Each Side)
Inchworm to Push-ups Video
Single Arm Dumbbell Push Press (Each Side)


Dumbbell Squat Hold: 1 Minute


Child’s Pose on Medicine Ball: 1 Minute


“Power Wash”

Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (22.5/15)
50 Wallballs (20/14)


Dumbbell: 15/10
Medicine Ball: 14/12

Option B: Done in Pairs or Halve reps

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