Tuesday December 1, 2020

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Over the next 21 days we’ll be focusing on one lesson a day from “The Hard Hat” by Jon Gordon. We’ll read it during class. This is a book I give to every employee so we’re all on the same page from the start. I think that it’s important for us to carry the same lessons going forward to every single member. The principals are elementary and timeless, yet so simple we sometimes forget, so this will be a great reminder. These lessons will help you inside and outside the gym. Let’s begin. 

Lesson 1: Sweat More

“As a team member, one of the things you can control everyday is your effort. When you work harder and sweat more, you bring out the best in yourself and your team.”

Primer: 3 Rounds
10 Pausing Air Squats | 10 Good Mornings | 10 Tuck Ups | 10 Push Ups | 10 Pull Ups or Ring Rows 

90s Lizard Pose on each side | 60s Walkouts | 30s of Russian Baby Makers

3 Rounds: 12 KB Lunges | 10 Pausing Glute Bridges | 3 Jumping Squats 

Strength:  

Back Squats 
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

Front Squats
5 @ 60%
3×5@65%

Optional Fitness: Btw Each set of back Squats
20 Burpees | 15 Cal Row | 10 V-Ups

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