Wednesday, October 28, 2020

Video Brief: https://youtu.be/NDhyc5HPDj0

“Choices reveal our intentions.”

Every choice we make today is a vote in a certain direction.

If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.

If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.

We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.

WARM-UP
30 Seconds Each
Easy Single Unders
Easy Assault Bike
Down Dog

Quick Single Unders
Easy-Moderate Assault Bike
Front Plank (On Elbows)

High Single Unders
Moderate Assault Bike
Inchworm to Push-ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: https://www.youtube.com/watch?v=kLLMhalEWWI

MOBILITY
Pigeon Pose: 1 Minute Each
Calf Stretch on Post: 45 Seconds Each
Kneeling Hamstring Stretch: 45 Seconds Each

Banded Deadlift
10:00 to build to a moderate set of 2

“Paul Bunyan”
AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
15 Deadlifts (225/155)

HOME GYM
50 Double Unders
25 Double Dumbbell Deadlifts (50’s/35’s)
40 Double Unders
20 Double Dumbbell Deadlifts (50’s/35’s)
30 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
20 Double Unders
10 Double Dumbbell Deadlifts (50’s/35’s)
10 Double Unders
5 Double Dumbbell Deadlifts (50’s/35’s)

Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar

Rest 1:00-1:30 Between Each Set