Wed – 12/2/20


“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”


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8 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Cleans
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)

Switch Stations When Buddy 2 Finishes Step-ups

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats

Performed with 1 Light Dumbbell


Dumbbell Ankle Stretch: 45 Seconds Each Side


Child’s Pose on Box: 1 Minute



20 Wallballs (20/14)
20 Single Arm Dumbbell Power Snatches (22.5/15)
20 Box Jumps (24/20)
20 Single Arm Dumbbell Push Presses (22.5/15)
20/15 Calorie Row

sx: 15/10, Step ups

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