We all want the benefits right? Look good, feel good, everything good.  But it takes some work.  The weird thing is that its so easy to side tracked and not make it to the box!  Why?  We are creatures of habit.  If training isn't in our routine then we need to WORK to get to it.  Think about those people you know that would never miss a training day.  What do they have that you don't?  basically one thing:  its in the routine and the routine is easy to keep.  So how do we make it a routine in our busy lives?  First you need to decide that its what you want.  Once you do that, figure out either a time that you know you can commit to go everyday.  If your schedule doesn't allow you to pick the same time everyday, then it comes down to this: just go!  You will hear that voice that tells you all kinds of reasons not to go workout but you need to just get in your car and go.  Once your here you will feel better.  It will take between 12-18 days for the training to be engrained into your routine.  But once its there..........all the benefits will be yours! FEEL THE BURN!!!!!


INFERNO Warm-up  x 3

Complete the following:

. Partner Tabata Front Squats: (185#, 125#, must keep the weight on you for the whole 20 seconds)

            *8 one min rounds of partner 1 goes 20 secs max rep, 10 secs switch weight, then partner 2 goes 20 secs, and 10 sec switch.  Take it off the ground.  Total of 8 minutes. ..then.....



Grundler Half Mile:

800m walk with Kettle Bell (70#, 53#)

            10 reps every minute on the minute. ..ON RAMP CLASS - Day 6: Mobility, Double Unders, Wall Balls, Thrusters



MWOD: Do you duck feet when your squatting? [youtube https://www.youtube.com/watch?v=inKpTU_TFrU]