Monday, September 14, 2020

Video Brief: https://youtu.be/XM33LABlnDM

“It’s not how much we give, but how much love we put into giving.” -Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute. If we want to make a “perishable donation”, give money. If we want to make an everlasting impact, give time.

WARM-UP
30 Seconds Each
PVC Pass Throughs
Squat to Stands
Lateral Hops Over PVC Pipe

PVC Overhead Squats
Push-up to Down Dog
Lateral Hops Over PVC Pipe

PVC Sotts Press
Active Spidermans
Lateral Hops Over PVC Pipe

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: https://www.youtube.com/watch?v=SF1HR-Pwzhg

MOBILITY
Wall Squats with PVC Pipe: 1 Minute
Wall Turnback Stretch: 1 Minute (Each Side)

Overhead Squat
10:00 to build to a moderate set of 2 from the rack

“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

HOME GYM
5 Rounds:
400 Meter Run
21 Single Dumbbell Goblet Squats (50/35)
12 Burpees

Strict Gymnastics
AMRAP 7:
1 Deadstop Strict Handstand Push-up
1 Deadstop Ring Push-up
2 Deadstop Strict Handstand Push-ups
2 Deadstop Ring Push-ups
3 Deadstop Strict Handstand Push-ups
3 Deadstop Ring Push-ups
…
Add 1 Rep Each Round

Pause For 1 Second at Bottom of Each Rep