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Things you need:

  • Weights

Warmup

Mash Up 30” each
2x

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

Mobility/Movement

Turkish Get Up Ladder

  • 1→ 2, 1→ 3, etc.

WOD

Kettlebell Simulation

50” on / 10” off

x3

  • KB swing
  • SA push up R
  • KB DL
  • SA push up L
  • Goblet squat
  • 4pt plank

Cooldown/Correctives

  • TS Rotational stretching

Mindset

Positive results come from positive thoughts.

Remember positive refers to the direction you are going.

There are choices that move you mathematically in the positive direction (+) and choices that move you in the negative direction (-).