Our minds are no place to spend a great deal of time, especially when it comes to movement and general fitness goals. Don’t think.

The success here is going to come with a long road approach. Show up and put out, show up and put out, and show up and put out.


Press/Chin up Superset*:


3×5 Linear Progression

Add 5lbs from last weeks working weight. Reminder, these are sets across. Meaning you will be using the same weight for all 3 working sets.

1B) Chin Ups:


These should be a “challenging” three. That will mean something different person to person. Be it less band than your used to or adding weight. Ask me if you don’t know where your at.

*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Chin ups). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.



2 Rounds:

2 minute AMRAP of:


-Rest 2 minutes-

2 minute AMRAP of:

Double Unders

-Rest 2 minutes-