“The last 10 percent it takes to launch something takes as much energy as the first 90 percent.”
–Rob Kalin, founder of Etsy



Focusing on Real Food Not Food Products




Lax ball + traps/scapula

B. Metcon:
5min AMRAP:
10 Dumbbell Front Rack Lunges (50/35)
5 Handstand Push-Ups

-rest 2min-

Repeat 5min AMRAP

*One dumbbell for the lunges. The lunges must be forward lunges.
*HSPU scale = 3 Rx HSPU OR 5 Hand Release Push-Ups. No abmats + plates today.
*Rx+ = Overhead Dumbbell Lunges
*Pick up where you left off on the second AMRAP. Score is total rounds + reps.

C. Weightlifting:
10min to find a Heavy Triple Back Squat



Post WOD Recovery:

Pigeon Pose – 1min/side
Glute & Quad Smash