Warm up
5 rounds
15 Spanish squats
100′ oh carry each arm
60 second supinated hang
Strength
One arm row
5×10 each side
Superset with 20 banded face pulls
Dip
5×5
Super set with 20 tricep push downs
WOD
Amrap 8
20 Russian swings
20 goblet squats
It takes a long time to become an overnight success.
You spend a great deal of time putting in your reps when no one is watching, listening, or paying attention to you.
You will never be great if you do not put in the time when you suck.
You will never change who and what you are if you continue doing everything the same.
For some, today starts a brand new chapter in their life. It reminds me of the following quote. “We all live two lives. The second begins when you realize you only have one.” You have to be an amateur before you can turn pro.
You have to struggle before you succeed.
It all starts with the decision to try, to try everyday.
That’s it.
That’s the special secret.
Decide to try and then never give up.
#mondaymotivation #motivation #motivationmonday #nevermissamonday #tgim #letsgo #buffalove #buffalony #fitfam #bebetter #improvedaily #cfqda #coach #personaltrainer #lifecoach #healthcoach #entrepreneur #mondaymood #mondayvibes
It's always fun going exploring. It's especially fun early before anyone else is out.
Today we found a couple new places that were awesome.
Good start to the day, get outside today. It's not sunny but it's also not snowing. It could always be better, it could always be worse.
We complain about water if we aren't in the pool or a shower.
We complain about the heat unless it's winter or we're cooking.
Take what you get and make the most of it.
#sundayfunday #hike #hikeny #buffalove #buffalony #fathersday #fatherson #lifelessons #explore #improvedaily #cfqda #coach #lifecoach #healthcoach
Happy Father's day to all the dad's in all roles and of all kinds.
We hope you all have a fantastic day!
#throwback #sundayfunday #cfqda #fathersday #fitfam #wannabebackstreetboy #entrepreneur #bebetter #pursueexcellence
