"The world often steps aside for people who know where they are going." --Miriam Viola Larsen


Wednesday, 14May2014 - Work For Today


:30 Seconds Work / :30 Seconds Rest for 12 Minutes

Dumbbell Swings: Shoot for at least 20 reps in each 30 Second round


Then load a Barbell with your bodyweight + 50lbs and add 2 Reps at the top of every minute for 10 Minutes. 

Minute 1: 2 Squats

Minute 2: 4 Squats

Minute 3: 6 Squats

Minute 4: 8 Squats

Continue this Pattern Until you hit 10 Minutes/20 Reps...


7 Rounds, Adding Weight Every Round

5 Good Mornings

5 Stiff Legged Deadlifts

5 Single Arm Barbell Rows Each side (Hold fat part of the bar)

5 Barbell Incline Bench Presses

Sprint 400 Meters with a 50lb vest or ruck on


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