Live From The Launch Pad...

 “If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.”
― Sun Tzu, The Art of War

Some days you are ahead and some days you behind...The road is long and it begins with one step...The first step. But, what motivates us to take that step or in some cases a leap of faith? Understanding this concept is my nightmare and yet my dream. I've jumped off more than my fair share of ledges scared shitless not sure where or even when I might land but always in the back of mind I knew that I would eventually land and if I wasn't balanced in my thoughts my actions wouldn't be either. So as you approach this next workout quiet your mind. Take a few moments to breath long slow and deep. Play out the workout mentally, review your movements and eliminate any doubt that may result in fear and stand in the way of your success. I'd say Good Luck but Phuck that! Get to it...

"Roll, roll me away,
won't you roll me away tonight
I too am lost, I feel double-crossed
and I'm sick of what's wrong and what's right..."
                                                               Bob Seger


Warm up: 5-10 minutes on a Bike, Treadmill, Rower or brisk walk

Repeat this core series 2x's

Walk hands out to a plank

2 pushups

Barrel roll to the right

2 push ups

Barrel Roll Left

2 push ups  repeat for 8 reps

16 Hyperextensions

8 Hanging Knees to Elbows

Rest 1 min between sets

Metabolic conditioning  3 rounds rest two minutes between sets

10 Kettle bell swings

5 Power cleans

10 Kettle bell swings

5 rolling get ups with a 10# medicine ball

5 Box Jumps

Row 500 meters or Run a 1/4 mile or Bike 2 miles