Sweater Weather is Coming. Harden the body underneath

        Around this time of the year, people tend to lose focus on what is important. Of course spending your time with your family is important, however, with this family time comes the massive family meals. Now is a good time to start practicing moderation and calorie counting if needed.

All it takes is a little focus to reach far beyond your goals.

      

      Take some time this holiday season to focus on yourself and find out what truly motivates you and where this motivation will take you in life. A little free time each day goes a long way over a lifetime. I want each and everyone of you to go to bed each night feeling stronger, accomplished, more knowledgeable, and with a better understanding of who YOU are. 

“If you conquer yourself, then you conquer the world”. ― Paulo Coelho

     You most likely won't be almighty dictator of the world, but you may have a better understanding on how to cope and influence your surroundings. And with the willingness to just go with the flow and live life to the fullest, the world will be yours. 

Workout 11-19    

Warm-up: 3 rounds – Run 200m, 15x KB swing + goblet squat, 9x strict pull ups. 

Strength: Bench press- 10 rounds, every minute on the minute, perform:

• 3x bench press @ 60% 1 RM.

Stamina: 3 rounds, not timed: max rep x incline DB bench press (50#-80#/30#-60#), max rep x muscle up, 10x Turkish get up (35#/26#).

Work Capacity: Complete as many rounds as possible in 20 minutes of:

• Run 400m
• 10x wallball (20#/14#)
• max rep pull ups

Be sure to stretch out and eat a nutritious meal and drink plenty of water within 30minutes

-Mike