don't forget the squats

July 24th.

" Education is a better safeguard of liberty than a standing army."

Edward Everett

WO du Jour

bands warmup and joint mobility work.

30 min of the following without stopping:

5 pullups

10 2-16kg snatches

10 dive bomber pushups

15 SHOT situps

10 one leg squats ( I always try to avoid one leg squat work)

10 ring rowing

20 mile bike ride in the morning.

I don't really like the one leg squats as they do a number on my knees if I have been doing a lot of volume training. So I make it a plan to do a few sets every so often for concentration, balance and proper leg position.

Have a great day suffering and remember the mission is sacred.