6pm 3.8.21

Warm Up:

2- 3 rounds of 10 reps each:

  • PVC Good Mornings
  • Hamstring roll-outs
  • Box Jumps
  • Ring Rows
  • Kettlebell Swings

WOD Notes:  Starting with an empty bar warm up Deadlift in sets of 5-7.  Looking to find a moderate weight you can complete unbroken x 7 reps in wod. Toe to bar sub = reduced reps or knees to chest, feet as close to bar as possible, hanging knee raises, hip raises. Lunges are bodyweight.



7 Deadlifts

20 Alternating Step Back Lunges

7 Deadlifts

10 Toes to Bar

Finish:  30  Burpee Box Jump-Overs

Cool Down:  30 deadbugs/30 windshield wipers/10 head nods/rotations/shoulder pull-overs/lying hamstring stretch:30 each side/child’s pose with belly breathing :60.

Monday Mindset:

It has been posted before, but does not grow old!

**“Water the flowers, not the weeds.”**

Imagine your vision being a water hose. And wherever your attention goes, you water.

Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts can grow into reality. But the opposite is also true.

Let’s check in with ourselves as we start the week.

Are we watering the flowers, or the weeds?

To a good one!