Bike Warmup
60 Seconds Easy
40 Seconds Moderate
20 Seconds Moderate-Fast

30 Seconds Each
Alternating Bird Dogs
Push-up to Down Dog
Glute Bridges
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

"If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all." – Michelangelo
Written by someone recognized as one of the greatest artists of time.
"Natural born talent" is a myth. Movies portray it, sports news glamorizes… the "uncontrollable factor" that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.
It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michelangelo simply worked his ass off… and that we can too.
Greatness is never by chance. It is always by choice. The choice to do the work.

Review keeping the body close to the bar.

Handstand Push-up Conditioning
Not For Time:
30 Kipping Handstand Push-ups
20 Burpee Box Jump Overs (30"/24")
30 Kipping Handstand Push-ups

DEADLIFTS
Double Dumbbell Deadlifts
Single Dumbbell Deadlifts
Odd Object Deadlifts
Kettlebell Deadlifts

BARBELL FACING BURPEES
Regular Burpees

BIKE
Equal Calorie Ski Erg
35/25 Calorie Row
400 Meter Run