I want to wish a very happy birthday to my brother Daniel. We have and always will be inseparable. Our parents raised us to be close. To always look out for each other. To love hard. And to be all in with everything we do. Anyone who knows us well understands the bond we have. We don’t do many things without each other and have an uncanny ability to work well with one another. There are so many amazing memories that we have made together. I made my college decision based on being close to him. I was privileged enough to be his position coach when he played college football.  I traveled the globe to watch him play pro football. In doing this he helped me to see the world through his athleticism. We have been at every major event in our lives. We are easily each other’s biggest fans, but we can also be each other’s harshest critics. You know it’s the truth if it comes from one of us. Watching him be the uncle and Father that he is has been magical. There was one thing we had not shared until baby Jack was born…being Dads. It is amazing how much both our perspectives have changed since this happened. I could see from the moment his son was born he truly loved him more than anything in the world, the same way in which I love my children. He is still that fantastic uncle though, however, always giving my children unconditional love. The same that I now give Jack. It is just an awesome sight to see, feel, and experience with him. We have gotten older and our lives have evolved, but we are still the same men. Brothers to the end, an inseparable bond. I am so proud of all his accomplishments and can’t wait to see what 2018 has in store for him. Now that we have our very own podcast I am sure you will all find out, hahaha. We have and always will be known as the Tromello brothers. One is never far from the other. Love you, bro. Have an awesome day!


400 M. Run or Row
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Through
10 Good Mornings
10 OHS
10 Snatch Extensions
10 Snatch Pulls

3 Rounds (At a Walking Pace)
3 Pull Ups + 3 C2B Pull Ups + 3 Bar MU
10 Weighted Push Ups
*Rest no longer than 90 Sec.
MIN. 1-3: 3 Squat Snatch (135/95) (115/75) or 60%
MIN. 4-6: 3 Squat Snatch (185/125) (135/95) or 70%
MIN. 6-9: 3 Squat Snatch (225/155) (165/115) or 80%
*Goal is to Touch and Go. Work on cycling.
3 Rounds (4 Min. Cap)
15 G2O (75/55) (65/45)
15 C2B Pull Ups
*If you finish under the cap…
3 Rounds (4 Min. Cap)
15 OHS
15 C2B Pull Ups
*Score = Time for each workout.

3 Rounds (At a Walking Pace)
3 Strict Rope Pull Ups w/ a 3 Sec Negative
Max Effort Forearm Curls
Max Effort Plate Pinches
Clean Grip Bench Press
Push Up
4 Rounds
10 KBS (70/53) (53/44)
5 Pull Ups
120 M. Shuttle Run. (Outside)
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