Pause Bench 2 x 12 – Pause on 1st rep only.

Work up to a heavy double.


12 Min AMRAP BJ Burpees KBS
12 Min AMRAP
12 Box Jumps 24/20″
12 Burpees
12 KB Swings 24/16kg

12 Min AMRAP
12 Box Jumps 20″ Step Ups Ok
12 Burpees
12 Russian KB Swings 28/20kg.


The Science of Fat-Loss: Why a Calorie Isn’t Always a Calorie

The entirety of mainstream medicine and nutrition believe that calories are the only thing that counts and that a low-carb diet is nothing more than a clever way to get people to cut calories. Weight loss on low-carb diets, so they say, occurs only because subjects following low-carb diets reduce their caloric intake. A calorie is a calorie is a calorie they say. But is it?