Part 1: Strict Press
5 Sets of 4

Part 2: “Body Shop”
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps

Odd Rounds: Push-ups
Even Rounds: Sit-ups

All levels: modify pushups to elevated Pushups

Beginner: 250/200

*Score = Total Reps of Sit-ups + Push-Ups


“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?