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Thursday…3/1/18

Important note – scores are not “finalized” until Wednesday night at 8pm, which is the deadline for affiliate owners (me) to validate them. Calm down if you don’t see your score populate on the leaderboard properly.
Don’t forget the theme for week 2: Dress up like your favorite video game system! Be a controller, console, power plug – get creative folks!
Also, you owe it to yourselves to check and (and share share share!) the photo album from Saturday’s festivities – once again, Rob Rivera captured some incredible shots! Click here to go right to it and please tag yourselves.

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Mindset:

“Embrace what you don’t know, especially in the beginning, because what you don’t know can become your greatest asset. It ensures that you will absolutely be doing things different from everybody else.”
–Sara Blakely

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Nutrition:

Adding a good sourced grass-fed and finished collagen to your daily diet will benefit your digestion, your muscles and your brain function. And thicker shinier hair like Marc’s.

 

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Movement:

A. Warm-Up and MWOD:

Posture and breath. Sit on block, stand proud, or lie completely on back with knees bent or legs on chair. Deep core breathing… If on back, return to sitting not with situp but instead roll over to side and lift yourself with your hands.

Functional Progressions:

Functional Progression 1  – 10 each side
Functional Progression 2  – 10 each side
Functional Progression 3  – 10 each side

For Quality: (not time, slow and controlled)

2 Rounds of:
2 minutes deep saddle stretch
10 good mornings with empty bar
10 empty bar back squats with breath

 

B. Weightlifting:
Box Squat – 12×2, perform a set every 45s with 60-60% 1RM Back Squat

 

C. WOD:

For Time –

500m row
30 walking lunges (double kb front rack, whatever weight with perfectly kept form)
25 air squats
20 ring rows
15 elevated inclined Push ups

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Recovery:

30 Banded Glute Bridges

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