Table Talk:

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking? What if we measured success, as the seeds we “plant for tomorrow”? What if we decided that a successful day is deemed such purely by how much we learned?

We can view days as tests. We can view days as opportunities. Let’s get to the field!

11:15am 1.17.2021

Warm Up:

  1. 2 rounds: 9 jumping jacks, 6 touch down squats, 3 cat cows
  2. tabata:  down dog to leg lift and thoracic rotations (20 secs dogs/10 secs rest/20 secs          rotations/10 sec rest – repeat sequence for 4 mins)


100 single dumbbell arnold press – every 10 reps complete 5 jump squats over dumbbell.




Dumbbell Bench on Med Ball

Kettlebell Sumo Deadlifts or Barbell Sumo Deadlifts

NB: workout flow = 50 dumbbell bench on ball followed by 25 sumo deadlifts then complete one of the sides below (choice dependent on goals), then 40 bench, 20 sumo-deadlifts, side of choice …  30/15/side etc …


Cardio = 90 seconds bike/row/erg/run/fastest walk

Core = 75 seconds l-over dumbbells/plank/controlled speed skaters/bird-dogs/deadbugs

Cool Down:

Complete a recovery pace 500 m row/bike/ski-erg/or 2 mins slow cross-crawls plus 10  hamstring roll-outs – hold stretch at end of rollout for 3-5 seconds, then with band do 20  shoulder pass throughs and 10 seated pull-aparts at eye and chest level.