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Mindset:
“Far better is it to dare mighty things, to win glorious triumphs – even though checkered by failure – than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
–Theodore Roosevelt
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Nutrition:
Pumpkins are full of potassium for healthy muscles and Vitamin A for lung health.
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Movement:
A. MWOD:
Tempo Deadlift Warm-Up
Back Extensions 2×10
B. Weightlifting:
20min to work up to a Heavy Triple Deadlift – 3333 Tempo (3 seconds up, 3 second pause at the top, 3
seconds down, 3 seconds active hold in the start position)
C. WOD:
12min AMRAP
12 Deadlifts (75/55)
9 Hang Power Cleans
6 Shoulder to Overhead
5 Lateral Burpees over the Bar*
*Burpees increase by 5 every round. First round will have 5, second will have 10, third will have 15, etc.
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Recovery:
Same Crossover Symmetry movements (10 reps, 6 sec negative)
Banded Hamstring Stretch
