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Mindset:

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.”
–Colin Powell

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Nutrition:

You have a better chance at eating healthy if you are prepared. Take time to sit and plan out your weekly menus and snacks.

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Movement:

A. MWOD:

Couch Stretch – 2min ea side

B. Weightlifting & Skills:

1min Jumping Back Squats (45/35)

3:00 Hollow Hold or Hollow Plank (accumulate as much time in Long Plank position, using Supermans as recovery, until you can achieve full 3:00)

C. WOD:

15 minute EMOM –

Min 1: 3 ea side Single Leg Kettlebel RDL (Romanian Deadlift) Rx 53/ 35, Rx+ 70/53

Min 2: 7 Floor press (Light to Medium Weight Either with a barbell preferred or single arm KB at same weight)

Min 3: 30s wall balls (20/14)

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Recovery:

20 Banded Good Mornings