“You can’t be a great teammate if you are selfish. This doesn’t mean you think less of yourself, it means you think of yourself less. Be more focused on others and think about how you can serve others. Always remember, you don’t have to be great to serve, but you have to serve to be great.” – Jon Gordon
Primer:
8 Minutes for Quality
5 Inch Worm to Push Ups
10 Russian KB Swings
20 Ft Single Arm KB Overhead Carry
40 second machine
Calf Stretch on plate or post
Seated Hamstring Stretch
Seated Forward Fold
10 Minutes to Build to a moderately heavy Deadlift Single
WOD: “Hot and Bothered” AMRAP 15
40 Kettlebell Swings @ 70/53
30 Cal Bike
20 Kipping Deficit HSPU
10 Deadlifts @ 315/225
AMRAP 15 (Scaled | No HSPU | Lighter Deadlift)
40 Kettlebell Swings
30 Cal Bike
20 Push Ups
10 Deadlifts @ 225/155
Bulletproof Shoulder
40 Dumbbell High Pulls
30 Cal Bike
60 Shoulder Taps
10 Deadlifts @185/125
At Home: (Dumbbell Only)
20 Push Ups
30 Good Mornings
40 Single DB Hang Clean and Jerks
30 Burpees + 45 Hops Over DB