Friday December 18, 2020

Lesson 16: Practice Selfless Compassion

“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 

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