Simple stuff should always be apart of your fitness journey!



Every minute on the minute x 12:00

Odd minutes – 2 reps of Weighted Pulling

(Muscle ups, CTB, chin, etc are all options)

Even minutes – 3 reps of Handstand Push Ups

(Deficit, descending plates under an AbMat, box hspu variation for 3-5 reps, regular push ups for 3-5 reps)

* Build steadily hitting a best effort for the day by the final two minutes



Every 3:00, 3:30, 4:30 or 5:00 on the clock perform a 400m Run for SIX total rounds

* Pick a time frame that allows around a 1:1 run to rest period and identical times is the goal so pace these just a little too much rather than taking them out too quickly so you can get all 6  consistently



Palms down wrist curls x10

Band pull aparts x10 (small red)

Band pull downs x10 (small red)

* 3 sets on your own

Justin VanBeek

Written by: Justin VanBeek

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