Perspective...it shapes our thoughts, and our thoughts shape our experience. When we perceive something as negative the brain construes that negative perspective and has a natural chemical reaction to it. Simply put, a negative thought or perspective can trigger a cascading hormonal impact and response. The same thing can happen for positive experiences. A feeling of joy can energize you, a moment of happiness can change the entire day, and achievement becomes the breeding ground for success.

Hey Moose Strong Athletes and Community! We know your time is valuable, but your conditioning is non-negotiable. That's why we're rolling out a classic, hyper-efficient challenge that hits your entire body in just 6 minutes (plus transitions). Introducing the “DIRTY DOZEN”—a wrestling-themed, plate-loaded conditioning circuit designed to mimic the grind and intensity of a championship match. The Challenge: The Dirty Dozen This workout is perfect as a standalone session when you're short on time, or as a brutal finisher after a heavy lift or training session. - Goal: Maximum Reps Possible (AMRAP) for each movement. - Equipment: One standard Weight Plate (start light and focus on form!). - Duration: 1 Round = 7 Minutes Total (6 minutes of work + 1 minute of transition). - Wrestling Focus: This builds the isometric strength, core stability, and cardio necessary to control a tie-up, drive through a shot, and maintain constant pressure. The Workout Structure (30 Seconds On / 5 Seconds Off) You will perform 30 seconds of work for each movement, immediately followed by a 5-second transition to the next exercise. Stay locked in! Time Block Movement (30 seconds work)Target Area 1.Plate Chest Press Chest/Anterior Shoulders 2.Plate Bent Row Back/Lats 3.Plate Back Squat Quads/Glutes 4.Plate Ground to Overhead Full Body Power/Hips 5.Plate Overhead Press (OHP)Shoulders 6.Plate High Pull Traps/Shoulder Shrug 7.Plate RDL (Romanian Deadlift)Hamstrings/Glutes 8.Plate Halo Rotator Cuff/Core Stability 9.Plate Curl Biceps 10.Plate Tricep Extension Triceps 11.Plate Jump Lunge Legs/Conditioning 12.Plate Full Front Raise Shoulders/Grip Moose Strong Coach's Notes Form is King: Since the goal is AMRAP, it's easy to let your technique slip. Maintain a strong, tight core and proper lifting posture on every single rep. Grip It & Rip It: Holding the plate for 7 continuous minutes will challenge your grip endurance—essential for wrestling! Score It: Write down your total number of reps for the full 12 movements. The next time you perform the Dirty Dozen, aim to beat your score!

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It is not that complicated…follow the pyramid downward to win!