4 rounds of:
8 Bench press @ 50-60% of 1RM
8 Kettlebell halo @ minimum 1/4 BW
8 Dip
(Up to) 2 minutes rest
Today, bench press should be performed in explosive, uninterrupted sets with full, solid lock-outs. If bar slows, or sets require interruption, make an immediate adjustment. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.
Then, 4 rounds of:
1 Sled drag (20 yd. each @ 3/4 BW)
1 Sled pull (20 yd. each @ 3/4 BW)
10 Box jump @ (up to) 60% of 1RM
1 minute rest
”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly; Pay consideration to what the sled will do to the jump, and scale height immediately if position breaks.
And then:
6 minutes Airdyne (Forward- dowel in back squat rack)
Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.
Are you an anchor (a stabilizing force hell-bent on performing a lasting, valuable role) or a floater (someone that glides through, sightseeing, and only slowing down for a moment when something presents as a novelty)?
Our perspective: Stand for something, or you’ll fall for anything…
Choose everything you stand for cautiously and thoughtfully, and do your decisions justice by seeing them through to the absolute best of your ability.
“Showing up” for life will get you somewhere… but always working as hard as you can will get you entirely somewhere else.