“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only to dissolve that link and get free.” – Catherine Ponder


– Strength –

1) Deadlift – 3 x 6

– Accessory –

Alt x 5min:

1a) DB alt bent over row x 8-12ea 

1b) DB alt bench press x 8-12ea

Alt x 5min:

2a) DB hammer curls x 8-12ea

2b) DB pullovers x 8-12


– Conditioning –

AMRAP in 12min:

KB swing



squat + squat jump

* start w/ 1 rep ea. – adding 1 rep every round until time cap *


– Mobility –

Banded shoulder @ 90 degrees w/ external distraction x 2-3min ea side

Tricep mash w/ BB x 3-5min ea side

“New sleeper” posterior shoulder/last mash w/ lacrosse ball or BB x 3-5min ea side