WARM UP

Weighted Pull-Up

For Total Load

5 Sets of 3 (Scaled work on strict pull ups)

“NoPull” [COMPETE/TRAIN]

5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15′)
10 Power Snatches (RX 95/65) (Scaled 75/55)

*Score = Time it takes to complete the workout

AFTER CLASS

Run Conditioning:
3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
40 Seconds at Fast Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
2 Minutes at Moderate Pace
90 Seconds Easy

[2 Minutes Rest After 3 Sets]

3 Sets:
20 Seconds Sprint
90 Seconds Easy

DAILY MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.