Wednesday, 13 July

WARM UP

PART 1: Front Squat

5 Sets of 3

*Score = Lowest weight used for a working set

PART 2: “The Admiral”

3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (RX 155/105) (Scaled 115/85)
20 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

AFTER CLASS

3-4 Sets of 8-12 Reps:
A. “Lu” Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

DAILY MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

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