VIDEO 

3 mountain climber

3 push-ups

3 squat jumps

3 burpees

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

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Warm-Up 

Dynamic warm-up #2

*Coach’s choice 3 minutes cardio

3x

1. Walking lunge Sampson stretch

2. Dynamic walk

3. Inchworm

4. Toy soldiers

5. High knees

6. Butt kicks

7. Toe walks

8. Heel walks

9. Power skip

10. Broad jumps

11. TTR or v ups x 15

—-

Then…

Glute and Hip activation warm-up

Lateral band walks (band above knees)

Forward & reverse band walks (band above knees)

Reverse hip extension (band around ankles)

WOD

5 rounds for time:

5 pull-ups

6 push up jackknife

7 v ups

10 prisoner step-ups

9. “All animals, including humans, need to see the connection between action and consequence in order to learn or react appropriately.”

– Jocko Willink  

#PersonalGrowth #Leadership  

❓ Are you ok with being average❓

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White

Five rounds for time of:

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.