GROUP WARMUP
2 sets -
5 ring rows
5 external oblique opener variation: leg raise
5 plate squats @3 second tempo
5 push ups
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)
PRESSING, PULLING & SQUATTING STRENGTH
Not for time:
10-8-6-4-2 reps of -
Myotatic Bench press RX+185/125; RX 155/105; Master 55+ 135/75
Myotatic Strict pull-ups
Myotatic Front squat RX+185/125; RX 155/105; Master 55+ 135/75
MIDLINE - ISOMETRIC HOLD
3 sets of:
:30 Sandbag hold
:20 Suitcase hold right & left
:20 Side plank right & left
MOBILITY
1:00 box stretch
:30 each side, twisted cross
:30 each side, pigeon stretch
1:00 frog stretch
HAPPY BIRTHDAY TO ANDONIA!
Mindset Monday - Gratitude
Our mindset challenge for you this week is a simple rephrasing that will, hopefully, lead to a total mind shift. Instead of saying "I have to" (fill in the blank), replace it with "I get to."
Imagine the positivity of saying:
Simply changing this phrasing may lead to more gratitude by putting our fortunate lives into perspective.
