Happy Birthday James and Donette!

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WOD

“Smallville”

16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest

GENERAL WARM-UP

40 Seconds Active Samson Video
20 Seconds Glute Bridges Video
40 Seconds Down Dog Video
20 Seconds Glute Bridges Video
40 Seconds Sit-ups
20 Seconds Glute Bridges Video
40 Seconds Inchworms to Push-up Video
20 Seconds Glute Bridges Video
40 Seconds Alternating Bird Dogs Video
20 Seconds Glute Bridges Video
40 Seconds Dead Bugs Video
20 Seconds Glute Bridges Video

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

*Hamstrings

*Quads

*Calves

*Lower Back

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DAILY MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.”

~Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.