VIDEO

Body weight complex

3 box jumps

3 box inch worms

6 box dips

6 box push ups

➡️ 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.

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Warm Up 

Gymnastic warm up #6

3 rounds

30 seconds Sampson stretch each side

OH walking lunges 15m with PVC/ broomstick/ belt/ band/ barbell

Super rocks or GHR 15 reps

Hollow rocks 15 reps

Hanging hip taps

Push up + toe reach

WOD

3 rounds of:

10 HSPU

20 dips

40 jump lunges

21. “The temptation to take the easy road is always there. It is as easy as staying in bed in the morning and sleeping in. But discipline is paramount to ultimate success and victory for any leader and any team.”

– Jocko Willink

#PersonalGrowth #Leadership  

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Abbate

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. 

He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.