Mon – 27/10/19

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There is irony when we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate prize. Exciting in the actual moment, but when we look back, the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the early mornings, and late nights. The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion. But the fulfillment – the true, ever lasting feeling of satisfaction – comes from the quality of our struggle over every obstacle. The relationships we forged with others through it all.

When we focus on the journey being the ultimate prize, we can truly start to love every step of the way.

Warm Up

30 Seconds

Push-up to Down Dog
Glute Bridges
Wrist Stretch

Inchworm to Push-ups
Single Leg Glute Bridges (30 Seconds Each Side)
Child’s Pose

Shoulder Taps
Glute Bridge Walkout
Pigeon Pose (30 Seconds Each)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats


For Time:
Deadlifts (102/70)
Handstand Push-ups

Directly Into…

21 Deadlifts (143/93)
50-ft. Handstand Walk
15 Deadlifts (143/93)
50-ft. Handstand Walk
9 Deadlifts (143/93)
50-ft. Handstand Walk

Time Cap: 9 Minutes


For Time:
Deadlifts (61/43)
Hand Release Push-ups

Directly Into…

21 Deadlifts (83/61)
50ft. Bear Crawl
15 Deadlifts (83/61)
50ft. Bear Crawl
9 Deadlifts (83/61)
50ft. Bear Crawl

Time Cap: 9 Minutes

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