Warm up
30 second oh March on each arm
10 tiger sit downs
10 DB pass throughs

Goat work


3-5 sets of 5-10 reps of tuck ups/situps/v ups

The focus is on the snap and speed, looking for you to keep as little time under tension versus making it a longer drawn out movement.

My goat work is focused on open prep- speed and efficiency…

Make sure to time or video yourself to see differences when doing them “normal” and doing them as quickly as possible…

5-7 sets
Overhead tricep extensions 12-15 reps
Tempo explode up-1 hold-3 down-0 at bottom

Plank hold 15 seconds

DB good morning (place dumbell behind head on traps and hold in place)
6-10 reps
Tempo 2 up-1 hold-4 lower-0 at bottom




Front rack dropstep lunges each leg
(Hold DB with two hands in front rack)

Forearm to hands plank ( start on forearms, press one hand to arm straight then perform on other hand, the lower self back to forearms one arm at a time). Advanced version is to press both arms straight together and then lower back down under control.

Cap is 8 minutes

Mental fitness

Spend 10-15 minutes on one

Belly breathing lying on back



Journal prompt: my definition of success is…

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