Monday 6-24-19

There is one quality which one must possess to win, and that is the definiteness of purpose, the knowledge of what one wants and a burning desire to possess it.
— Napoleon Hill

Crossfit

Strength

5 Rounds:

5x Deadlift - increasing weight

5x Box Jumps

Rest as Needed

Conditioning

5 Rounds: Each against a 3 min clock:

200m Run, then AMRAP with remaining time:

8x Toes to Bar

8x Goblet Squat

8x Overhead Kettlebell Swing

*1 Minute rest between rounds

Recovery

Banded Pigeon

Foam Roll Glutes

Foam Roll Back

Endurance

1) 5 Rounds:

8x Kettlebell Front Squat - (3-1-1-1 Tempo)

30 Second Kettlebell Weighted Hollow Hold Flutter Kicks

90 Seconds Rest

2) 18 Minute EMOM

Min 1: 5x Mr. Spectacular

Min 2: 25m Sled Push + 10x Air Squats

Min 3: 125m Row

3) 7-Way Hips!