A. 10-1 latter for time of:
Pull Ups + Burpees
NOTE: You do 10 PU + 10 Burpees, 9-9, 8-8, all the way to 1-1. Log how you do. Advanced do CTB.
B. 8 Back Squat; rest exactly 90 seconds X 3
NOTE: Use the same, or a slightly heavier (slightly) load than last week, which was 70-80% of your 3rm. I cut down the rest from 2 minutes to 90 seconds. Stick to the rest, as this should be challenging. Have a spotter, especially the beginner.
C. Perform 21,15,9 for time of:
Push Press + Ring Dips
NOTE: Loads that can be used are: 135, 115, 95, 75. Log how you do. Advanced, clean off the floor each time. Scaled- do bench dips as apposed to ring dips.
D. WAR Concept: The WAR Balance
The harmonization of the mind, body, and spirit proves to be an incredible way to go about life. How do we do it often? How do we fit this type of harmonization into our busy lives. The way I have come to find this harmonization often in my life is through diligent preparation, and by not being afraid to be unique in how I go through life. I might leave on my lunch break, head to a track, perform an intense workout while utilizing prayer. And then after the twenty minute workout I might read for twenty minutes, while eating almonds and slurping down a protein shake. Then I’m back to work within an hour. And what did I do during that hour? -I worked on the harmonization of my mind, body, and spirit. Think about this concept, and write in detail of how you can fit this harmonization into your daily lives.