Sunday, 11 September



1:00 Machine/Run Easy Pace
0:30 Inchworm to Push Up
0:30 Downdog
0:30 Active Samson

1:00 Machine/Run Moderate Pace
0:30 Active Spiderman
0:30 Pigeon Pose (left side)
0:30 Pigeon Pose (right side)

1:00 Machine/Run Fast Pace
0:30 Alternating Quad Stretch
0:30 Knuckle Drags
0:30 Alternating Side Lunge

Sweaty Sunday [PICK ONE]

4 Sets:
4 Minutes Work, Accumulating Meters
2 Minutes Rest

*Score = Lowest Distance Across 4 Sets


“What looks like talent is often careful preparation. What looks like skill is often persistent revision.” – James Clear

We won’t be fooled by how easy it can look for some.
As Vince Lombardi once said, “The man on top of the mountain didn’t fall there”.

Our greatest achievements in life will not happen by accident, but through disciplined effort.
Sometimes we’ll need action.
Sometimes we’ll need patience.
Sometimes we’ll need to go back to the drawing board, and sometimes we’ll need to throw the Hail Mary.
But everything we do – every rep – has a reason behind it.
We may not control the outcome, but the manifestation in front of us is dominantly controlled by two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).


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