“If you will call your troubles experiences, and remember that every experience develops some latent force within you, you will grow vigorous and happy, however adverse your circumstances may seem to be.” – John Heywood


– Strength –

Deadlift – 4 x 8


– Conditioning –

AMRAP in 5min:

1a) Alt DB bent over row

1b) Alt DB bench press

* rest 1min *

2a) DB pullovers

2b) Alt DB hammer curls


– Finisher –

AMRAP in 5min:

5 offset pushups L

5 offset pushups R

5 close grip pushups

5 broad jumps

5 KB swings


– Mobility –

T-Spine mash on peanut w/ weight x 3-5min

Lat peel w/ lacrosse ball x 2-3min ea side

Posterior shoulder scrub w/ lacrosse ball x 2-3min ea side