On the eve of 19.4 speculation is rife about what movements remain to be sent our way over the next fortnight. One thing for sure is that Silverback Speak host Perty will find these answers from special guest Donny, 2 time Red Skull holder and personality plus coach of CFN. Tune in tomorrow for the real oil. In the meantime , get your barbell thruster working and be ready. Born Ready.



5 Strict Press

5 Front Squat

5 Strict Pull Up


” Fran and a Boat ”

21-15-9 of

Thruster (42.5/30)

Pull Up

Cal Row

CAP 12