Wednesday, March 27

ACTIVATION Alternating OTM x 16 (4 Rounds): Station 1 - 12/9 Calorie Bike or Row Station 2 - 30-50 Double-Unders Station 3 - 10 Slow Glute Bridges Station 4 - Mobility Station Mobility Stations: Round #1 - Walkouts Round #2 - Russian Baby Makers Round #3 - Cossack Squat Round #4 - Inchworms

Strict HSPU (Emom 5)

Pick a number to be consistent with across all 5 rounds. Scale: HR push-up, pike push-up, DB shoulder press, handstand hold

Dead Broke (3 Rounds for reps)

On the 0:00, Part #1: In a 5:00 Window... Buy-In: 50/35 Calorie Row Time Remaining, AMRAP: 12 Deadlifts (185/135) 8 Box Jump Overs Rest 5:00 On the 10:00, Part #2: In a 5:00 Window... Buy-In: 35/25 Calorie Row Time Remaining, AMRAP: 8 Deadlifts (225/155) 8 Box Jump Overs Rest 5:00 On the 20:00, Part #3: In a 5:00 Window... Buy-In: 20/15 Calorie Row Time Remaining, AMRAP: 4 Deadlifts (245/165) 8 Box Jump Overs Rx Box - 24"/20" Rx+ 225/155, 265/185, 315/220 Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total). The system will compute the sum total for us. Click "Workout Prep Notes" for details.

-------------- "Empathy fuels connection. Sympathy drives disconnection." - Brene Brown The words empathy and sympathy are often grouped together. Yet, they are very different, as Brene Brown describes. Sympathy is feeling "sorry" for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide. Empathy, on the other hand, is free of judgement. It’s being an active listener, present for the individual in relation, but not diagnosis. We don’t have to have gone through the specific "thing" that caused the affliction, but we can relate to the emotion. Instead of being there to fix you, it’s being there with you. Rarely can a response make something better. What makes something better, is connection.

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