Wed – 13/11/19

DAILY MINDSET
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

Warm Up

40 Sec

Easy Bike/row
Glute Bridges Click Here
Lateral Box Step-ups (20s Each Leg)

Moderate Bike/row
Single Leg Glute Bridges (20s Each Leg)
Box Facing Step-ups

Faster Bike/row
Glute Bridge Walkouts Click Here
Slow Air Squats

Barbell Warmup

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

Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

“Step Aerobics”

3 Rounds For Time:
20 kb swings (24/16)
20/14 Calorie Assault Bike/Row or 400m run
10 Single Dumbbell Box Step-ups (Each Side)

Box: 24/20
Dumbbell: 22.5/15

sx

3 Rounds For Time:
20 kb swings (16/12)
20/14 Calorie Assault Bike/Row or 400m run
10 Single Dumbbell Box step ups (15/10kg) 24/20

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