Today -- try to mix it up a bit. Change a little something in your life and at CFD. Cut your steak with your right hand if you are left handed. Wear plaid instead of stripes. You get the idea ya? In the gym -- if you always face one direction, try facing another, maybe in a different spot. Try a different grip on the pull ups. Something.

Work up to a heavy single overhead squat. Back it off 15 to 25lbs and do three doubles.

For the huffing and puffing:

Pyramid Scheme Fran

5-10-15-10-5

• Thruster (95/65)
• Pull Up

200m run after each couplet