Posted by Andy Petranek : Saturday, May 25, 2013
How are you LIVING? Do you spend your day bouncing between things you'd really rather not be doing? Does your stressful job occupy most of your life and take you away from the things you'd really rather be doing?
Just in case you forgot, here's a reminder... THIS IS IT. LIFE IS HAPPENING NOW, and just like that, it's gone, over, done, 'poof'. You don't get a Mulligan or do-over. It's now or never... and in spite of how it might feel, you do get a choice - yes, it's actually all a matter of choice.
Do yourself a favor - take 20 minutes of 'me time' to watch this video about a young man named Zach, who's story can't help but touch, move and inspire. Trust me, you'll be glad you did.
A) EMOM 10 (odd/even)
1 Back Squat (90-92.5% 1RM)
HR Pushups - max effort single set
B) 4x4 min rds. 4:2 (4min work: 2min rest)
Perform each movement for 1 min
Rest 2 minutes at the end of each round
1) Arch Rock/Hold
3) Hollow Rock/Hold
4) DB Sq. Cl. - AHAP
AND COMING MONDAY
MEMORIAL DAY "MURPH"
CFLA members sign up for heat times HERE
1 mile run
100 Pull Ups
200 Push Ups
1 mile run
Beginning scaling: 1/2 mile run, 10 rounds of 5 pull ups, 10 push ups, 15 squats, 1/2 mile run
Intermediate scaling: 1 mile run, 15 rounds of 5 pull ups, 10 push ups, 15 squats, 1 mile run
Advanced scaling: 1 mile run, 20 rounds of 5 pull ups, 10 push ups, 15 squats, 1 mile run
RX = Straight through