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Mindset:
“How wonderful it is that nobody need wait a single moment before starting to improve the world.”
–Anne Frank
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Nutrition:
When should you take protein powder for muscle building? Within 30 minutes post-workout.
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Movement:
A. Mobility: Hamstring stretch, leg up against the rig, 1 minute each side
B. Skill/Strength:
12 minutes to Heavy Triple of Sumo Deadlift High Pull
C. Metcon:
21 Minute EMOM –
Min 1: 15 Sumo Deadlift High Pull (75/55)
Min 2: 15 Kettlebell Swings (53/35)
Min 3: Pigeon Pose or Couch stretch or Foam Roll (Mobility minute)
*Note: Scale the REPS to 12/12 or 10/10 if a person cannot complete the work within 40 secs
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Recovery:
Trap Smash with Barbell in Rack or use a Lax Ball in a doorway
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