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 (-).

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