Things you need:

• Stick
• Weights optional

Warmup

• Kneeling and supine PVC

Mobility/Movement

• Mermaid Flow / Lifts

WOD

1-10-1

• Squat jumps
• Angels & Devils face pulls
• Lunge floor touch
• Plank tuck jumps/walks

Cooldown/Correctives

• Static Supine Stretching

Mindset

You reach a point where you feel yourself going through an awakening.

You look at what you used to do and who you used to be.

It hurts because you realize you believed in and promoted nonsense.

You grow; you evolve; and you stop because you no longer operate at that frequency.

As a result, there are certain people you have to walk away from or things you need to move on from.

As a result, you realize what could be.

You want to help, you want to heal, you want to make it a better world.

This is how you know you are awakening a higher level of consciousness.

Things you need:

• Towel
• Weights
• Stick

Warmup

Can Warm Up

• Walk/jog
• Lateral
• Grapevine
• SLS uex reach
• SLS lex reach
• Chest press
• OH press

Mobility/Movement

• Dead bug / PVC Uex Mobility

WOD

1’ Slow/30” Face pull

• OH press
• Body pull overs
• Tripod/plank serratus R
• Tripod/plank serratus L
• Row with ER

Cooldown/Correctives

• Handstand Progression
• Static Supine Stretching

Mindset

Your diet is not only what you eat.

It is what you watch.

It is what you listen to.

It is what you read.

The people you hang out with and the things you subject your mind and soul to.

Always be mindful of the things you put into your body – emotionally, spiritually and physically.

Things you need: 

• Space

Mindfulness

Listen deeply: Imagine your mind like a garden and your thoughts are the seeds.

You get to choose what seeds you plant in it.

You can plant seeds of positivity, love and abundance.

Or you can plant seeds of negativity, fear and lack.

You can also spend time trying to take care of everyone else’s garden.

Or you can work on making your garden beautiful, and attract other beautiful people to your garden.

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.

Things you need:

• Cans
• Weights
• Stick

Warmup

• Supine and floor seated PVC

Mobility/Movement

• Shoulder stability series – free weight
• 15” Uex WB + Seated Double Dead bug, x4 rounds

WOD

1’ Work / 30” jump rope

• Lateral lunge R
• Plank knee slide
• Lateral lunge L
• DB/Can Plank
• Sit to stand (floor)
• Burpee

Cooldown/Correctives

• Handstand practice
• Static stretching

Mindfulness

Until you change your thinking, you will always recycle your experiences.