Last night as I was doing the programming for the day, I was listening to Spotify and a song by Bob Marley called "Running Away" came on.  The chorus line was "can't run away from yourself".  It was a very deep comment.  The hardest thing for anyone to do is to look in the mirror and HONESTLY assess them self.  Without being defensive, without being accusatory, but to just look at yourself and assess what you see.  We don't like to see the things that we are bad at, or aren't good at.  Many times it makes us feel bad to see what we can't do.  But we should treat our life like we treat our workouts.  We know what to do in the gym when we have a weakness.  Most of us seem much more comfortable now with attacking our weaknesses.  But outside the gym, this seems to be another story for most.  Don't be afraid of things you need to fix or aren't very good at.  Attack them with a passion and urgency.  Just think how great life would be if your life "fitness" was a good as your physical "fitness"!  Don't run away from yourself:)




Complete the following:



Strict Press Party

.......0:00-3:00: 4 reps @75%1RM

.......3:00-6:00: 3 reps @80%1RM

.......6:00-9:00: 2 reps @85%1RM

.......9:00-12:00: 1 rep @90%1RM






18 min clock:

13 min EMOM

Partner Drag Sprints

.......50m sprint dragging partner and trade off.

*both of you need to drag in the 1 minutes time frame!!!!  You know what they say about paybacks!

2 min REST

3 min Max Burpees

.......*Score by your total number of burpees



MWOD:  mash your calves, get full range swing of legs front and back and side to side.