So much to say about the last few days – social distancing, glitches with the 12pm live feed, the deep love and connection I feel for and from my fellow coaches. So much to say, but not the energy to put sufficient effort into writing to do my thoughts and feelings justice. I am tired. And I was reminded by Shirley today that “the better recovered you are, the more productive.” And with her words in mind, I am going to cut it off here and just say this:

  • We are continuing to improve the daily 12pm live feed (go here to watch)
  • I sincerely appreciate each and every one of you
  • The messages of support and the constructive feedback I have received this week are so appreciated
  • There will be breathing sessions uploaded tomorrow
  • If you need something from this coaching team, please just ask





800m Run (2x around the block)

100m Heavy Object Carry (Find a HEAVY object to bear hug and carry!)

15 V-Ups or 30 Sit-ups




     Front Squat 5×2 @ 33×3 – You choose the load!


     Air Squat 5×5 @ 55×1

B) AMRAP 10:

     8 Pull Ups or some type of horizontal pull (Be creative!)

     10 Candlestick Roll to Pistol (alt)

     12 Elevated Push Ups

—immediately into —

     RUN As Many Meters As Possible for 4 Minutes

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