You workout hard when you come to the box.  You push yourself.  You concentrate on proper movement and mechanics. You strive for efficiency.  This will truly help to increase the benefits of your workouts without a doubt.  But what are you doing for the other 23 hours of the day?  Are you standing correctly?  Are your shoulders back in the proper position?  Are your feet pointing straight ahead?  Are you walking correctly?  Are you squatting down to a "proper" lifting position when you go to pick ANYTHING up?  Are you eating correctly, are you sleeping correctly?  These are all important to your health and fitness.  The point of the 1 hour workout you do is not to be an end all be all of your fitness and thats it.  Health and fitness is a 24 hour a day thing.  Make sure you are doing everything you can for your body and it will do everything it can for you!!!


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INFERNO Warm-up x 3

Complete the following:


EMOM for 30 minutes:

     5 reps Pull-ups

     10 reps Push-ups

     15 reps Air Squats

     *the point of this workout is to keep good form through the ENTIRE workout.  Yes I want you to go fast so that you get rest  but I doint want you to shorten your range of motion or get sloppy.  Stay strong!  If you are going straiught through without any rest then you can reduse the number of rep for the moves.  BUT YOU NEED TO GO FAST AND PUSH YOURSELF!




How long to accumulate 3 minutes of "L-Sits"

     *use a continuous running clock and add your time up.


MWOD........foot position in your squat...where are yours?


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