EMOM for 4 min, then rest 2 min:

10 pullups
20 squats

EMOM for 4 min, then rest 2 min:

10 burpees
20 OH triceps ext 15/20

EMOM for 4 min, then rest 2 min:

20 box switches (R+L=1)
10 v-ups

EMOM for 4 min, then rest 2 min: 

10 pushups
20 KB swings 25/35

Daily Extras - Run a 400 during the 2 min rest. You'll need to hurry.

Workout Notes: 

  • This workout is meant to be an ALL-OUT 4 min sprint! Just sit-down, shut-up, push hard and holdthehellon! 
  • If you are pacing yourself during the 4 min, you are doing a different workout than we posted.
  • A lot of folks will be doing the v-ups on the box. You know, that sit down and lift your legs thing while you crunch? That's all-good, but you'll get more out of it by running to the mat, or just dropping to the floor and doing REAL Vs. 
  • Vets might need more weight for the triceps. 
  • The GPP Jumping Pullup
  • How To Do A Kipping Pullup 
  • If your HR isn't in the sky (or, if you are feeling froggy) during the KB couplet, consider a bigger KB 35/55. 

I can't believe I'm going to tell you this story. Before I do, there is one thing we need to get straight...

I'm NOT crazy.

I really did see all of the things I'm going to share with you. The colors of sounds, the woods (as a 3' giant squirrel, or something), my son's thoughts and intentions from 25 miles away. I really saw them all.

The other night on a whim, I went to a meditation event. It was a sound meditation thing, or something. I wasn't planning on going to it, but I was bored and driving by the Yoga place on 21st and decided to stop in.

Here's what to know. In 1998-1999 I was convinced that I was going to become the world's next great white Yogi. I was fully submerged into everything Yoga and it's accompanying spiritualism. I attended classes, workshops and lectures. I even read every book I could get my hands on. I'm talking everything Depak Chopra and Gary Zukov - ALL THE TIME!

I would go on long hikes with my enlightened friends and discuss the universe and our chakras and etc. I was trying to eat more of a plant based diet. I even meditated once per day. It was really cool stuff and I couldn't wait to bring it to the world.

There was a problem though. I couldn't feel any of it. NONE.

All of my friends were having these amazing visions and spiritual experiences. They were aligning their chakras and getting in touch with their Chi's. They were all becoming so enlightened, but me - I got nothing. EVER. Despite my constant and fervent efforts, I never got spiritual experiences, visions, or any sort of enlightenment that I was aware of.

So I quit. Gave it up and became convinced it was all a hoax. Just a bunch of people sitting around making shit up.

Then, nearly 20 yrs later, I happened into a Yoga studio on a Friday night on a whim and BAM! I saw it all! Colors, visions and enlightenment, all of it. It was the most powerful 2 hours I can ever remember.

I'll tell you more of the stories over the coming weeks and months. Just know this: I saw stuff and this meditation thing...it's real!

Why am I telling you this? 2 reasons.

  1. If you start seeing more enlightened things appearing around the gym...this is why.
  2. I want to share. It was a cool experience. It helped me and I think you'd like it.

Anyway, that's my story - for now...