Monday, 24 October

WARM UP

“COUNTRY ROADS”

AMRAP 10:
1,600 Meter Run
Max Calorie Row

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Row

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Row

Rest 2 Minutes 

AMRAP 4:
400 Meter Run
Max Calorie Row

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Row

*Score = Sum Total Row Calories from all 5 Rounds

Additional Work

• Strict Press, 5 X 2 @ 75-80% of 1RM
• One MAX set of unbroken strict handstand push ups
• 7 sets of strict handstand push ups, reps = 40-50% of unbroken set
• 45-60min Zone 2 Row, every 5 mins complete a seated legless rope climb

DAILY MINDSET

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Empathy and sympathy are often lumped together, but Brene Brown shares with us how different they truly are.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s sincerely listening, fully present in the moment for another. What is not, is a “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something immediately better. Actions can follow at another time. Often enough, what does make something better, is connection.

When was the last time you expressed empathy?