Fri – 22/11/19

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Warm Up

30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups

Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs

Faster Row
Medicine Ball Thruster
Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges


Dumbbell Ankle Stretch:

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Dumbbell Squat Hold:

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Child’s Pose on Box:

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Wod – “Singled out” – For Reps

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (22.5/15)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (22.5/15)
1 Minute Calorie Row
1 Minute Rest

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