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Things you need: 

  • Weights
  • Can

Warmup

Mash Up 30” each

  • Squat + FWD raise
  • Heel grab R + LAT Raise
  • Heel grab L + REV Raise

Mobility/Movement

30’ Slow / 30” PP

  • Front raises
  • Lateral raises w/ ER
  • Rear delt raise
  • Row with ER

WOD

Can Balance

1’ each / 4 rounds

  • Push Up
  • Split squats R
  • Split squat L
  • Plank tuck walks
  • Squat SA OH press R / L

Cooldown/Correctives

  • Handstand progression
  • Static stretching

Mindfulness

It’s all in your mind: Whatever you hold in your mind will tend to occur in your life.

If you continue to believe as you always believed, you will continue to act as you have always acted.

If you continue to act as you have always acted, you will continue to get what you’ve always gotten.

If you want different results in your life or your work, all you have to do is change your mind.