0:00 - Intro
0:08 - Warm Up
1:55 - Mobility
2:36 - "Big Drip"
3:51 - Home Gym
4:39 - Handstand Walk
“No mud, no lotus”
The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.
It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.
We seek the mud. We know what it brings.
WARM-UP
1 Minute Each
With Lighter Dumbbell:
1 Minute Bike
1 Minute Hollow Hold
1 Minute Single Arm Dumbbell Bent Over Rows (20 Seconds Each)
1 Minute Bike
1 Minute Arch Hold
1 Minute Single Arm Dumbbell Strict Press (30 Seconds Each)
MOBILITY
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Lat Stretch: 45 Seconds Each Side
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches (70/50)
Competitor: 6 Ring Muscle Ups
HOME GYM
AMRAP 20:
400 Meter Run
30 Single Dumbbell Hang Power Snatches (50/35)
20 Double Dumbbell Plank Rows (50’s/35’s)
Handstand Walk (Repeat From Last Week)
5 Rounds:
15/12 Calorie Machine (Bike or Row)
“X” Distance Handstand Walk
Option 1: 50′ Handstand Walk
Option 2: 25′ Handstand Walk
Option 3: 1 Minute of Handstand Walk Practice
