LINS FITT – Functional Fitness
Mindset
M: Warm-up (No Measure)
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik
We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.
But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”
The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.
Warm-up
WU: Warm-up (No Measure)
30 Seconds
Easy Bike
Straight Leg Swings (Right Side)*
Easy Bike
Straight Leg Swings (Left Wide)
Easy Bike
Down Dog
*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.
MOBILITY (15:00 – 18:00)
Wall Pigeon Pose: 45 Seconds Each Side
Lay close to the wall, putting one foot up so the lower body is at a 90 degree angle. Place the opposite leg in front of the thigh and sink the hips towards the floor.
Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)
With feet wide and legs locked out, reach forward between the legs to stretch the back side of the body. Spend 30 seconds here before leaning to either side for an additional 30 seconds.
Metcon
WOD: Metcon (AMRAP – Reps)
10 Rounds each with a partner
1 person is doing DBall while the other is on cardio
40 Seconds DBall Cleans
20 Seconds Rest
40 Seconds Bike/Row Calories
20 Seconds Rest
Score is lowest rep total of the 10 rounds
LINS FITT 