18 September 2019


“The Cardona”

On a 3:00 Clock,
Minute One: Wallball Shots (20lb. / 14lb.)
Minute Two: Kettlebell Sumo Deadlift Highpull (73lb. / 53lb.)
Minute Three: Assault Bike (Calories)

Rest up to 2:00 between rounds and complete a total of 4 rounds.

Rest as needed then,

Shoulder Press, 5,3,1,1,1 (From the Rack / Tempo Training 5 Second Descent)

Note: “The Cardona” is an official CAMP workout and it’s a good one! On todays session, athletes will need to either “reset” the Assault bike computer, or do the math and pick-up their count from the previous athlete. This is NOT a “grind station” but will count as points towards the overall score. A great goal is 20+ repetitions at each station.

GoodSoldier Mockup Front

3,2,1 Good Soldier is now available for preorder! 


Coach’s new book The Good Soldier is now available for preorder! This book has received some incredibly positive endorsements and reviews, including JOE DE SENA (New York Times bestselling author and founder of The Spartan Race) who says that “It’s a visionary message on leadership.” If you are interested in leadership, self-master, and walking the path of a modern day warrior, then this is the book for you!


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