“A good traveler has no fixed plans, and is not intent on arriving.”
–Lao Tzu



See how you like organ meats. – They may not sound too appealing at first, but they don’t taste much different than the meats you’re used to eating, it’s more of a mental thing knowing you’re eating organ meats. These are loaded with vitamins and minerals.




A. Warm-Up:

Warm up posterior chain to get it firing properly – after a traditional warm-up, 3 rounds of 10 Air Squats, 10 Russian KB Swings, 10 Back Extensions

B. Weightlifting:

25-30min to complete Banded Conventional Deadlifts

10 sets of 3 @ 50% of Heavy Single from Wednesday

*The focus here is speed while maintaining perfect form, not weight on the bar.

*Perform as 3 fast singles. Set-up with proper deadlift form, pull the bar fast while focusing on explosiveness, drop, and repeat for a total of 3 reps.

C. Metcon:
15min AMRAP: 3-6-9-12-15-etc.
Shoulder to Overhead (95/65)

*Run 200m after every round.



A: Ab work of athlete’s choice – 3 sets of 15-20 (can be Abmat/GHD Sit-Ups, Strict T2B, V-Ups, etc.)

B: Lax ball + scapula, Reverse Hyper, Calf Stretch

people working out in a group fitness class


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