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Mindset:
“There is no security on the Earth, there is only opportunity.”
–Douglas MacArthur
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Nutrition:
Treat Nuts & Seeds as a Garnish
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Movement:
A. Warm-Up:
Pre-Class: Breathing Drills + Functional Progressions
Class Warm-up:
For Quality, 2 Rounds:
20 Wall Angels
5 each side of one arm shoulder to overhead strict press
3 each side of windmill
B. Weightlifting:
Bench Press – 9×3 @ 50%, every 45-60s
C. WOD:
4 Rounds:
10 Strict Pull Ups
20 Front Rack Lunges
30 Cal Row or Assault Bike
–Rest 2 min between rounds–
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Recovery:
3min bike
