Wednesday, March 17, 2021
Video Brief: https://youtu.be/aa-xriKcQb4

“Don’t wait for your turn. It’s always your turn.” – Seth Godin

The perfect moment will never come.

We want to acknowledge a thousand-year-old tendency that we have… that of protection. In an attempt to stay “safe”, the human mind will resist change. And will attempt to convince itself that the time is not right. That the conditions are not “favorable enough”. The laundry list grows.

It starts with awareness. Being conscious that this “resistance” is self-driven.
It ends with action, as it is indeed your turn.

WARM-UP
Bodyweight & Jump Rope
30 Jumping Jacks
10 Glute Bridges
10 Lateral Hops Over Barbell
10 Alternating Bird Dogs
5 Max Height Vertical Jumps (In Place)
:30s Down Dog
50 Single Unders
10 Active Samson
30 Double Taps
10 Jumping Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Calf Stretch on Post: 30 Seconds Each Side
Pigeon Post + Wrist Stretch: 1 Minute Each Side

Barbell Cycling
15-10-5:
Unbroken Power Cleans

“Power Play”
AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
…
Add 1 Power Clean Per Round

KILOS
70/48

HOME GYM
AMRAP 7:
3 Double Dumbbell Power Cleans
30 Double Unders
6 Double Dumbbell Power Cleans
30 Double Unders
9 Double Dumbbell Power Cleans
30 Double Unders
…
Add 3 Double Dumbbell Power Cleans Per Round

AFTER PARTY
Ring Muscle-ups
5 Sets:
30% Max Ring Muscle-ups

Rest as Needed Between Sets