Shortcuts are BS. Cut through the BS with a Standard of Excellence.

Warm Up

The Motivator, 7 count

The Thang

Beatdown Theme: Shortcuts are BS. Workouts aren’t a race. When we race, we sacrifice form. Cut through the BS with a Standard of Excellence. Focus on your best reps, not what place you’re in.

Standard of Excellence = Full Blockee (including full extension overhead press each rep)

BS = 10 Blockees, 25 Sit ups. 10 Rounds

BS = Boxing Sequence (Ladder) x3, Sprint 20 yards. Walk back. 10 Rounds

Standard of Excellence = Must use Hips for strong punches.

• Jab
• Jab, Cross
• Jab, Cross, Hook
• Jab, Cross, Hook, Duck
• Jab, Cross, Hook, Duck, Uppercut
  • This is 1 Sequence. Perform 3 Sequences, then Sprint. This is 1 Round.
  • Repeat 9x for 10 Rounds

5 Burpees in between PAX calling out exercise.

• 5 Burpees, 25 American Hammers.
• 5 Burpees, 5 Merkins with a 5-second hold, x 3
• 10 Burpees to Finish

WORD of the DAY

In order to get the results you desire, you cannot take shortcuts. They are BS.

Last week I cleaned my bathrooms. I usually use a powder and scrub. It works great, but you have to do the work.

At the store, I saw a cleaning agent that said “just spray and rinse” so I bought it.

It did not get the results I desired. The same is true in beatdowns and in life.

You cannot take shortcuts. These aren’t races where we shortcut ourselves to keep up with the PAX. Do your best rep, every time.