TIP #34:
USE THE SANDWICH TECHNIQUE

1. Make the correct move.
2. Make the incorrect move.
3. Make the correct move again.
The goal is to reinforce the correct move and to put a spotlight on the mistake,

TIP #35:
USE THE 3 × 10 TECHNIQUE

Our brains make stronger connections when they’re stimulated three times with a rest period of ten minutes between each stimulation.
To learn something most effectively, practice it three times, with ten-minute breaks between each rep.


1 RM Turkish get up per side

work up in weight with KB or DB


3 minute amrap:

10 Cal Row

20 Dus

10 split jumps

rest 3 minutes

3 Minute AMRAP:

10 cal Bike

20 Atomic Situps

10 S2O 95/65

rest 3 minutes

10 cal Erg

20 hollow rocks

10 KB swings

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