180827 - Motivation and Metcon Monday

The quote below is the harsh truth of life! It's easy to get excited when a diet or fitness endevour  begins BUT as the shiny "newness" of it all fades, it gets more and more difficult each day to keep going. SO, each day YOU have a choice, you can either quit or keep going! What are you going to do? 

WARM UP - (Altogether once then one more time through) 
:30 Plate Run Circuit
6 Box Step Ups
6 Med Ball Squats
6 Med Ball Clean to Overshoulder
 
MOBILITY -
Dorsiflexion Banded Ankle Distraction (See video below) 
Lunging Abductor Activation 

GAME - "Team Plate Run - Rock Paper Scissors" 

WOD - 
EMOM 4: 10 Heavy Wallballs 30/16-20
Rest 1: 
EMOM 4: Row/Bike for 10 Cal
Rest 1: 
EMOM 4: 10 DB Box Step Ups 35/20-25
Rest 1: 
EMOM 4: 10 Sandbag Over the Shoulder (Various Sizes) 

COOL DOWN - Easy 200m Jog with :30 KB single arm circle swings