Don’t stop when you’re tired. Stop when you’re done. “Done right” is better than “done.”


  • Fitness: 15mins for quality. 10 deficit push ups + 400M run + 20 WB situps
  • CrossFit: 10X2 Bench Press EMOM
  • Competition: 1X20 drop set after the EMOM


  • 10 inverted rows + 20 box overs + 10 dips
  • Scale: dips on the boxes
  • Competition: strict dips. No kip



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