PART 1: Back Squat
Build to a Heavy Set of 8

PART 2: “Supper Time”
AMRAP 20:
4/3 Calorie Bike (5/4 erg bike)
100 Meter Farmers Carry
8/6 Calorie Bike (10/8 erg bike)
100 Meter Farmers Carry
12/9 Calorie Bike (15/12 erg bike)
100 Meter Farmers Carry

Add 4/3 Calories Per Round (5/4 erg bike)

Dumbbells: (50’s/35’s)

Intermediate: DB’s 35/25
Beginner: DB’s 25/15, Start at 3/2 and add 3/2 Calories Per Round


“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.