6. Don’t Complain
7. Do It For Your Team, Not Applause
8. Show You Are Committed
9. Never Take a Play Off
10. Hold Yourself and Your Team Accountable
11. Treat Everyone with Respect and Expect Everyone to Do The Same
Primer: 8 Minutes for Quality
10 Alternating Lunges
5 Barbell High Pulls
5 Barbell Muscle Cleans
5 Strict Press
5 Romanian Deadlifts
30s Burpees
Strength:
Clean and Jerk Complex:
On The 90 seconds x 5 Sets
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
WOD: “Hardtop”
5 Rounds On the Every 4 Minutes
400M Run
1 Round of DT
DT: 12 Deadlifts | 9 Hang Power Cleans | 6 Push Jerks @ 155/105
Bulletproof Shoulders
400M Run
12 KB Deadlifts | 10 KB Lunges | 8 Russian KB Swings