FREEEEEEEDOM!
The Samadhi Chronicles: Volume III
“If you are going to heal in a magnificent way, you have to feel magnificent.”
MONDAY
5.13.19
Chakra Cleanse (4am)
Breathing Practice WH (AM)
Core Power Yoga: C2 #23
RIDE: MTB - Leb Hills
Breathing Practice WH (PM)
Dreams come true, that's what they do. The only variable is when.
For the slow approach: Resist. Attach. Insist. Deny. Stop. Second guess. Whine. Argue. Defend. Protest. Cry. Struggle. And ask others, when you know the answer yourself.
For the quick approach: Visualize. Pretend. Prepare. Dodge. Roll. Serpentine. Do not waver over intentions, but over methods. Show up, even when nothing happens. And give thanks in advance.
You knew that,
The Universe
TUESDAY
5.14.19
Chakra Cleanse (4am)
Breathing Practice WH (AM)
REST DAY
Breathing Practice WH (PM)
“When I need love from others, or need to give love to others, I'm caught in an unstable situation. Being in love, rather than giving or taking love, is the only thing that provides stability.” - Ram Dass
The Corner of 8th & Insanity
Dude, when the fear starts to creep in, the need from control starts to peek around the corner. When that happens, you shut off the flow of Bliss, man. You saw that happen. You felt it drain. The valve shut off. I know you know exactly what I am talking about. Rise above it. Stay elevated. You see the signs and feel it. Just trust the universe. you need is right there in front of you. Believe that. I love you so much, that best better than the orgasm kind. Yea baby, that kind. Get from the day.
WEDNESDAY
5.15.19
Chakra Cleanse + Ego Eradicator (4am)
Breathing Practice: WH (AM)
HIKE: Willow River State Park
Breathing Practice: WH (PM)
It's always too soon to quit. Time is not a line, but a series of now-points….
The Corner of 8th & Insanity
So I have this idea. I like it. Well, I have a few ideas. okay…I have a lot of ideas. smh. One of my recent favorite’s is to guide / road trip Vision Quests. I would just plan trips and then sell a package price. Go from there… With the idea that by no means are these vacations. I enjoy pushing my body through the ringer doing awesome ass shit outside and in the middle of nowhere all day. Off roading/ jeep roads, camping, hiking, biking, climbing, paddling, and maximizing ever bit of day light hours. Its a lot of fun, and free. outside, its free you know. I choose my own adventure.
Secondly, I was thinking about buying land in various places. Pouring concrete pads for a patio aqnd then either building small tree houses, tiny homes, or putting custom built buses on the property and then renting them out. They could also be used for these vision type trips as a home base place for showers and a bigger kitchen if needed.
Listen man, you need to remember a few things right now..You are feeling a lot. More so than ever have. Don’t hide from it. At the very least, meet me here and you can write down. I can keep my mouth shut when you need it. I know you are focused on your meditation practice but remember how important sleep is. You need it man, that brain and body needs rest to recover and rejuvenate. Thirdly, stay in that place of discomfort, even just a little longer than you think you can. Whether you ease into or have the momentum to push past, this current state of discomfort is not permanent. And lastly, if you are not struggling, you aren’t growing. The most growth will come in the hardest times.
Crazy its’t it. It’s been a while since we’ve met. Hook, line and sinker…got you now. It just took a little time ;) I’m excited for your future. It’s about to get real interesting, isn’t it? You see the numbers. You know the path. Change is happening all around you. I am proud of you..
I AM not another fucking flower to be picked and left to die. I AM wild, difficult to find, and impossible to forget.
THURSDAY
5.16.19
Breathing Practice: WH (AM)
Core Power Yoga: C2 #24 - Kim
The Corner of 8th & Insanity
Yoga was fantastic this morning. Probably one of the hardest classes I have taken. I didn’t stop sweating and felt extremely dehydrated by the end of class. It was one of my favorites though. Hardest and favorite are becoming synonymous. Weaknesses being exposed and purging the toxins through sweat and tears. Strengthening and healing. My eyes filled with tears and sweat throughout class to the point I just had to close my eyes. I love it.
In 2006, I was running and growing a small valet company. Later that year, the owners of the valet company sent me to a Rapport Leadership weekend seminar down in Las Vegas. As time passed, I became at odds with the two owners. My acceptance of their bullshit, and the way they viewed and treated people was not okay. But neither was my attitude or behavior. I was living a life indulgence and very little self respect at the time. Luckily, rapport was sort of the wake up call…. My confidence grew initially, but then my ego really took off . Coincidentally, at the same time my interest in trading equities picked up even more. I was unwavering and unwilling to negotiate my trip to Arizona to check out that proprietary trading firm’s office. They initially offered me a bonus to stay, but then said it would be split over the course of year. So, really they just offered me a horseshit raise…. Or did they? I was making 25k a year at the time, and really all I was asking for was 35k a year, plus letting me work my shifts for tips and min wage. With that raise or bonus, that was the number I would’ve been making. Point being, I get what I ask for, even when I don’t realize it. And when I got it, it obviously wasn’t good enough for me, because I didn’t really want it! Ultimately, when I returned home I was fired without warning. My ego took a beating because I didn’t depart on my terms, I wasn’t offered a choice. I was dumped after putting my heart into building that company for over five years. EGO…This was all EGO! It stressed me out. Yet… From there I took the quantum leap to move down to Arizona. Or was the Quantum leap taking off to Chicago for that day trading seminar? Or was it Rapport?
The thing with Rapport, is they didn’t break me or my ego. In fact, what it did do, is help develop my voice and trust in myself. Sure it may be a cult or what ever, I mean doubtful but that’s what I learned. But I didn’t have the tools, guidance or self know at the time to continue taking positive steps forward. Ego grew and took over. Why would a personal development seminar be referred to as a cult anyway? I certainly wouldn’t force someone to go. It sounds like some people have more/less. … They teach you how love yourself. Get over yourself and get what is yours. If you don’t have the voice, the trust, the action, you aren’t going to get what you want.
Listen, if you want to solve all of your problems, be here, in reality, now. Stay right here in the present and feel it. Do not run from it. Do not take the easy road. Recognize that your fears…. they exist only in your past or or in your self manifested future.
As I currently sit, epiphanies are flashing in front of my eyes. The parallels from past through now are slapping me in the face. I am at a juncture where I see the time loop. The lapse, its fucking identical. Too obvious to ignore, there is no way. From the industry, specific events, to the me, to the physical and emotional thoughts and beliefs. Around that time my heart was starting to open and I was beginning to lead with it and then something happened. I was rocked off my high. I’m not sure what it was. I realize that my brain and heart were not working completely coherently then, but they are now. Or at least they have recently began to work together again. Is that why this juncture will be different? I sense the change and see the signs as in the numbers, and I feel as though I am learning so much more, my heart is open but don’t quite see ittttt yet. I guess there is not “it,” its foolish to chases “it.” So what is “it” that I want to see? Some physical material difference? Yea, maybe that’s it. I’m shedding that shit though. So that cannot be “it.” Something is off…
What am I missing? My heart is open. Am I content? I think so? Well, no that isnt true. What are the things that I can change at this juncture? My attitude, yes. How I speak and handle each, yes. There has to be more. Like a completely different choice I feel I need to make.
And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. -Anais Nin
Visualize to Materialize
FRIDAY
5.17.19
Breathing Practice: WH (AM)
RIDE: Lion Rock (Trainer Road)
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
I want to pick up from yesterday. I feel as though my life is on this twelve year cycle. I have been seeing the 12s, the 5s and the 911s. I think that is why I have been seeing the 12s. Does the 911 represent of the end of the 12? My awareness, truth, and love is what I see as different between then and now. Im still missing something
I appreciate everything, the world is so beautiful.
“To see the universal and all-pervading spirit of Truth face to face one must be able to love the meanest of creation as oneself”
SATURDAY
5.18.19
Breathing Practice: WH (AM)
GYM: Strength Circuit 3X
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
It was a little after midnight and I fell back asleep and then woke up around 5am to the same thoughts… and then it hit me. I forgot how to let go. Let go of circumstance, outcome, expectation, consequence. Letting go is that ultimate contentment. Its the ability to let go of whats in the past, to knowingly create a new and unknown future. Does that even make sense?
If everyone I meet and everything I see is a mirror, then every single moment is a chance to create something new or take a new direction. What happens when you figure out what you were supposed to learn or why you meet someone or something happens? Are the people I am meeting, really the way they are, or they the way they are only because I see them that way. Will it bring me full circle only to realize this is all just a game, twelve years from now or so I will be at the same fork? Because I feel like from here on out, I will recognize every similarity from past through now.
At what point is the past important?
This morning’s sunrise is not defined by last night’s sunset.
SUNDAY
5.19.19
Breathing Practice: WH (AM)
Core Power Yoga: C2 #25
Hike: Willow River State Park
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
I believe its in this next level of contentment. The final surrender. Its letting go, letting go of all expectation, consequence, the need to control the outcome. I believe that i can let go, let go of everything that is impermanent in my world. In fact, I know I can. It isn’t an issue of wanting to or not. Its the ability to, when it comes down to that moment. When I identify something I am not letting go of, it is an anchor. I cannot fly if I am tied down. I am Nobody, I am nowhere, I am nothing. As Dispenza points out. Im not saying I have let go of everything, or that every moment I want to. But I certainly have figured out how to. And i figured that out long ago. I stopped letting go when i started to listen to others, especially in how to behave and how i should feel. When you can accept any possibility, you have surrendered. I knew how to do it, and somewhere I lost it.
Perhaps Mother Aya will lead me on the journey to discovering the whys event though ultimately, I dont think it matters.
In my first experience, I was given the gift of freedom, love, forgiveness, shedding of the shame, the guilt, the burdens carried and my eyes opened to how thing have affected my life. I believe that love is what I am meant to share. How I do that, I suppose I start with myself. Loving myself and as you said, TRUST. TRU-st, TRU-th, is the trust in the universe, in myself, thats where it starts. I have not trusted the voice inside. I have not trusted myself or my gut. I have not trusted the universe to give me the outcome that I am ready for, the one that i need. Not the outcome that I think that I want, the outcome that has been skewed with bullshit. That is fucking surrender. Giving it your all and then saying fuck - it. what ever happens, happens. How have i not fully embraced this before, i dont know. To another point, when I live free, i give others the choice to do the same. I empower them to make the choice whether or not I should be in their life. Just as being vulnerable. Freedom is vulnerability. I keep wondering how I am supposed to live now. What am I supposed to do. I have been over thinking over analyzing, and I think i just need to continue to share, to be open to all possibilities and whatever. To just live CONTENT.
Love is not finite. The only love tank is the love tank we fill ourselves, and when that is free flowing we can give freely to others around us. I believe it is possible to be connected to that source, infinitely. I just believe it takes work and dedication. This seeking of completion in others have people searching and searching and searching for this love in other people. I think this is the largest and most noticeable difference in people that I now see.
There will be two kinds of people here, those that live in love and those that live in fear/hate/etc. I do not believe in monogamy or even the normal societal relationships that we have come to romanticize because they put a condition on love. Im interested to hear a little more on the sex/gender topics by Sethikus, because i know my views on them are pretty extreme and probably pretty unique. Love is not conditional. Love is not finite. Love is all accepting. There is only a shortage in LOVE when you disconnect from the source. That is you. That is Me. I fucking love every single person on this planet, the good and the bad, because every single human is my brother and sister. The light and the dark. The dark surrounds me and I glad that it has because the light shines that much brighter.
We can be physical and in bliss. That i do believe. I am a mother fucking warrior of light. This I know that for certain. Yes there are and have been dark forces at work, that doesnt mean to me, that I need to settle and lower my vibration to fight. I believe the real fight is in giving more love. I dont believe that is what I have been doing. I am focusing on changing that.
There are 7 billion realities happening currently here on earth, at the MINIMUM, at the same time. This world is mine. It is yours. Every single belief, thought, etc that I see in some one or some thing is a COMPLETE reflection, a complete mirror. not just partially, this is not a concept i fully grasped. It doesn't matter negative or positive. For instance, a teacher in a vinyasa class, I hear and recognize the strength, the confidence, the discipline in her voice and in her presence but it is not her that i see or hear, it is that aspect of myself that I see in her. You could pick anyone, and what ever it is that I feel towards them (positive or negative), it has nothing to do with them, at all. Kids especially, are the biggest MIRRORS. Even that slightest big of negative feeling, thought or judgement is something that I recognize in myself whether I completely realize at the moment or not. It would take an immense amount of self awareness to recognize it every time it happens, so I just say fuck it and try. Start recognizing nothing but the beauty, the love, the strength, the power.
Thats how you make your ego your fucking bitch to wear around your neck. You teach the ego to live in love. To come at everything from a place of compassion because they (ppl) are doing the same, they just havent woken up to it. They havent woken up to the idea of the mirror. . This whole world is just a complete reflection of my thoughts, of my feelings. There are plenty of answers in others, but not in the way that I was seeking. Wowza
Practice not-doing, and everything will fall into place.
LIVE FEARLESS. NOT RECKLESS.
The Samadhi Chronicles: Volume II
“The only energy you can attract is the energy you are in harmonious vibration with. Change your perception. Change your results.”
MONDAY
5.6.19
Breathing Practice WH (AM)
Corepower Yoga: C2 #20
Breathing Practice WH (PM)
Never waste valuable time, or mental peace of mind, on the affairs of others—that is too high a price to pay.
TUESDAY
5.7.19
Breathing Practice WH (AM)
Gym: Strength Circuit 3x
Corepower Yoga: C2 #21 - Kate C
Breathing Practice WH (PM)
If you feel that you have made a mistake, you don't try to undo the past or the present, but you just accept where you are and work from there.
WEDNESDAY
5.8.19
Breathing Practice: WH (AM)
Ride: Andrews +1 (TrainerRoad)
Breathing Practice: WH (Midday)
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
5.8.19
Could it be the answers are already in your head. You have been feeling disconnected from the source this past week or so and it was growing. Outside influences knocked you down a notch. How humbling and frustrating! I know you want to get back, and today…it looks as though you took that step in the right direction. You know exactly what I am talking about. To start, we’re having this conversation…and you are writing it down. But that’s not what I am talking about. You’ve spoken about it. Grasping. Inability or unwillingness to let go. You feel it too, in your lats, hips and knees. You know this place. Old thought patterns, old behaviors, but you are catching yourself…pretty damn close to every time. ….Karma. the hell you create in your own mind. Those times when judgement screams the loudest, so loud you even verbalize it…You are speaking to yourself. You are recognizing the truth in yourself, not that them. They’re on their path, and dealing with what they are dealing with at this moment in time. You have completely looked in the mirror and seen your-self.
What have you been grasping at? Validation, approval, guidance, a crutch, what the fuck for? I get it, that connection is Bliss. You know what is real. You know what you experienced…continue to experience every day, so what are you fighting?
THURSDAY
5.9.19
REST DAY
A father is neither an anchor to hold us back, nor a sail to take us there, but a guiding light whose love shows us the way.
FRIDAY
5.10.19
Breathing Practice: WH (AM)
GYM: Stability Circuit 3X
CPY: C2 #22 - Victoria
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
5.10.19
Open Heart. You would’t have had these moments, if you heart wasn’t open. You feel again. You feel how you others felt, as you treated them. You feel, what you feel, when you are treated that way in return. Active listening…You know what means now. It clicked. I am happy for you. I am happy that you realized it.
SATURDAY
5.11.19
Breathing Practice: WH (AM)
RIDE: MTB - Lebanon Hills
Breathing Practice: WH (PM)
SUNDAY
5.12.19
Breathing Practice: WH (AM)
RIDE: Lake Loop
Breathing Practice: WH (PM)
My own personal policy as the Universe, is to only do those things that I want to do, with whom I want to do them. That's part of the reason I'm always hanging around you. - The Universe
LIVE FEARLESS. NOT RECKLESS.
The Samadhi Chronicles: Volume I
“It’s time we had that little talk, Nick .
You know, about life, how it started, and where it might go...
First, there were a few thoughts.
Then, there were a few things.
Yeah, that’s what we said, “Wow!” But after eons and eons the novelty wore off because absolutely nothing ever changed.
Until there were new thoughts.
Get the picture?”
MONDAY
4.29.19
Breathing Practice WH AM
Gym: Strength Circuit 3x
Corepower Yoga: C2 #18
Breathing Practice WH PM
We generally change ourselves for one of two reasons: inspiration or desperation." - Jim Rohn
TUESDAY
4.30.19
Breathing Practice WH: AM
Corepower Yoga: C1 #42
Breathing Practice WH: PM
WEDNESDAY
5.1.19
Breathing Practice: WH (AM)
Gym: Strength Circuit 3X
Corepower Yoga C1 #43
Breathing Practice: WH (PM)
THURSDAY
5.2.19
Breathing Practice: WH (AM)
REST DAY
Breathing Practice: WH (PM)
FRIDAY
5.3.19
Breathing Practice: WH (AM)
RIDE: The Owl +2 (TrainerRoad)
Breathing Practice: WH (PM)
SATURDAY
5.4.19
Breathing Practice: WH (AM)
RIDE: Xalibu +3 (TrainerRoad)
Breathing Practice: WH (PM)
SUNDAY
5.5.19
Breathing Practice: WH (AM)
Mountain Bike: Lebanon Hills
Breathing Practice: WH (PM)
The Corner of 8th & Insanity
3.31.19
I was extremely nervous for the Round Robin on March 31st. As a class we were supposed to get together and practice teach that morning outside at a nearby park, however the weather turned cold and everyone bailed. I needed that practice. I was not prepared for class whatsoever and for whatever reason I decided to hop on my stationary bike and spin for an hour and half. I have been practicing Wim’ Hoff’s breathing which isn’t anything new or unique, just a different name or spin on it. Either way, it has really helped in slowing my brain down, relaxing and “meditating"… or not thinking I guess.
After getting off the bike, I put my CPY book away and didn’t open it again. I already knew the material. I didn’t see a point in beating this dead horse and studying anymore. I finally said fuck it, I’ll just lay down and breathe and then head to class. How bad could it be..
I started to breathe, and it felt good. Something was little different though. I was keeping my ankles, hips, shoulders, head and back of my hands grounded (pinned). My spine ebbed and flowed like a centipede as I would breathe in and then out. Deep breathes in, and just opening the mouth for a light exhale. The pressure built from inhaling deep naturally pushed that breath out so I never fully exhaled. Initially breathing into my belly, and then up through my ribs and chest and finally into my head. I felt the oxygen high, my body started to float in the first round of breathing. I couldn’t feel my arms, my legs, my body. Tears were starting to well in my eyes. Dammit they are distracting.
Round 2… My body was moving similar to the first but every time I open my mouth exhaled, I would relax even more. I sunk into the mat that much more. It felt as if it earth was filling in. As that happened my energy zipped up and left through my top of my head….began to fly. What I think I now i understand as my soul, it left my body and began to fly with my head/face leading the way. My legs and arms stretched back similar to laying down in a cobra pose with airplaned arms. I was flying through this tunnel, it was black and colorful. The colors were not that of your normal red blue yellow green. There were real colors. It was magic. My eye became real eyes. I could feel this pulse, the beat, the rhythm of this tunnel. I was being spoken to via feeling and it was like my brain could translate the feeling into what it meant. Soon, I could myself syncing and beating at that same time or frequency. It was out of control. My heart was beating at that rhythm. Somehow, I knew it was beating red, but I couldn’t see it. Or it was I thought the color red looked like. Then out of nowhere (I completely let go), my veins extended from my heart to the walls of the tunnel and connected. I felt another rainbow of emotions. Every single possible thing you could feel, I felt. I think or know I guess? Epiphany after epiphany flashed before me, feeling like I was learning and living a thousand lives at once. I felt this wave of forgiveness. This wave of all encompassing, non judging, Unconditional love. This feeling of loving understanding. Love is the only English word we have. Agape maybe?.. My heart fucking exploded in light as did my head. This ultimate self love feeling, it was enough. It was absolutely self love. It was filling. It was, an ahaha everything at every moment in my life made sense and why and what I was supposed to learn and connect. There were all these parallels in thought. And that, ah you were right! You should have listened to yourself. This answer of you it is in you, not others acceptance or approval. Epiphany after epiphany after epiphany, new levels and layers of understanding concepts.
I came back to my body violently as I needed oxygen, but I didn’t want to let it go, I couldn’t let go. There was pool of tears underneath my head and streaming down my face. I was awake and breathing but still connected some how. The overwhelming feeling was still there. So I started heavy breathing again. I kept breathing, and kept feeling, and I kept flying, I held my breath, I let go. I didn’t know what was going to come next, but it was crazy more forgiveness, understanding. It was a new level of understanding and awareness. It wasn’t anything new or new information. It was just epiphany after epiphany, everything was new, and everything had new meaning and a new understanding. This understanding went from pain, sadness, back to understanding, and then to smiling through my eyes, my mouth, my whole chest felt like a smile. All I could say was or think was thank you. fuck, thank you for this. thank you, thank you thank you. I was happy.
I have never been more uncomfortable than I have been in a yoga studio or class. I feel exposed and transparent. To the extent, last week was the first time I looked at myself in the mirror during a yoga class. Prior to that, I would find a wood floor corner and my eyes wouldn’t leave it the entire class. Even if I didn’t know a pose, I was mortified to look around and see what others were doing. I think that is why I was supposed to join teacher training. Soul said, lets expedite this lesson… My ego has this way of creating stories and lies in my head to justify a feeling I think. Or If I felt something, my ego would make up the story to fit that. Even if they didn’t associate at all! Since that happened, I have continued to practice breathing and meditating and have gone to some far out places in the universe that is just too much too talk about.
My brain is hyper aware or my body is too. Every 10-15 minutes my brain is realizing or remembers or connecting something things are going off. My mouth cannot speak as fast as my brain has been moving. It has been exhausting and energizing at the same time. I have had several conversations with people that are telling me what is possible and what is out there and I knew it all a long, my entire life there was more. This is what life is. I cant talk about that feeling without smiling. and feeling it. it gives me Goosebumps every time. And now in shivasana in every yoga class, I have to be careful. If I start to breathe this way and let go, Im not sure if I am coming back. or snoring…
If you can come at everything from this place of appreciation, love, and you are open...you fill yourself energetically with love and strength from everywhere around you. Beauty is everywhere. A woman for instance... Too look at a woman I find as beautiful. If I lust for that beauty, it comes from s selfish place. It is artificially fills me like an energy drink or coffee. If I can appreciate her beauty for what it is, it would be impossible not to be in a state of gratitude...because that is what appreciation is. thankfulness, love. Real love. Does that make sense? We are light and energy. I think that everyone’s experience may be different when it comes to this thing. But, the end, the feeling of completeness, healed, love, self love, selfless love, is universal. Soul is that mind and heart connection. But again, these English words we are speaking do not even make sense on this physical level of earth.
Thats the jist of my experience, minus a lot of the revelations and epiphanies…
“Wisdom comes from doing the work. Inner work. A willingness to work hard yields the sweetest fruit. ”
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 21 Schedule #RUN #YOGA #MTB
“Your secret blessing, is that no matter where you go in time and space, you only ever have to be yourself - as courageous, vulnerable, bold, or afraid as you may feel - to find yourself amongst friends. So loved...”
MONDAY
REST DAY
TUESDAY
60 MIN RUN/ CARDIO 2
WEDNESDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
THURSDAY
POWER CIRCUIT
Jumping Lunges 3x25/Leg
Reverse Pull ups - 3x12
Pylometric Push ups 3x15
Jump Squats 3x25
Medicine Ball From Chest to Wall Simulating Push ups - 3x30 @15lbs
Medicine Ball Side Tosses - 3x20/side @15lbs
Medicine Ball Slams 3x20 @15lbs
FRIDAY
REST DAY
SATURDAY
60 Min RUN/ CARDIO 2 (INTERVALS)
SUNDAY
RIDE/ CARDIO 1
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 20 Schedule #YOGA #MTB #RUN
“Simply imagine happiness, your own happiness. Feel the smile stretching across your face, notice the lightness in your step, hear the sparkle in your voice, and all things, material and spiritual, will soon fall into place. Happy today!”
MONDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
TUESDAY
POWER CIRCUIT
Jumping Lunges 3x25/Leg
Reverse Pull ups - 3x12
Pylometric Push ups 3x15
Jump Squats 3x25
Medicine Ball From Chest to Wall Simulating Push ups - 3x30 @15lbs
Medicine Ball Side Tosses - 3x20/side @15lbs
Medicine Ball Slams 3x20 @15lbs
WEDNESDAY
REST DAY
THURSDAY
POWER CIRCUIT
Jumping Lunges 3x25/Leg
Reverse Pull ups - 3x12
Pylometric Push ups 3x15
Jump Squats 3x25
Medicine Ball From Chest to Wall Simulating Push ups - 3x30 @15lbs
Medicine Ball Side Tosses - 3x20/side @15lbs
Medicine Ball Slams 3x20 @15lbs
FRIDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
SATURDAY
RUN/ CARDIO 2
SUNDAY
RIDE/ CARDIO 1
LIVE FEARLESS. NOT RECKLESS
Health is Wealth: Week 19 Schedule #RUN #MTB #YOGA
“The less you think about how you can get something, like money, love, or laughter... the faster it will come.....Walkin’ on sunshine,”
MONDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
TUESDAY
POWER CIRCUIT
Jumping Lunges 3x25/Leg
Reverse Pull ups - 3x12
Pylometric Push ups 3x15
Jump Squats 3x25
Medicine Ball From Chest to Wall Simulating Push ups - 3x30 @15lbs
Medicine Ball Side Tosses - 3x20/side @15lbs
Medicine Ball Slams 3x20 @15lbs
WEDNESDAY
CARDIO 1
90 Min Aerobic Ride
THURSDAY
STABILITY CIRCUIT
Single Leg Reverse Band Turns (Red Band) - 3x12/Side
36in Lateral Jumps 3x15/side = 30
Saturday Night Fever Shoulder Raises 3x15/Arm @20lbs
Bench/ Single Leg Hip Raise 3x12/Leg
Band Swims Both forward & Back 3x (15 forwards & 15 backwards per side )
High Plank Static Holds 3x (90sec, 2min, 2.5min)
Single Leg, Cable pull downs (triceps) - 3x12/side @55lbs
Single Leg Around the Worlds (Tap @ 12, 2,4,6) 10/side - 3x
FRIDAY
CARDIO 2
60 Min Run =
30min Aerobic Pace
30min Wind Sprint Intervals
SATURDAY
REST DAY
SUNDAY
RIDE/ CARDIO 1
120min Aerobic Ride
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 18 Schedule #RUN #MTB #YOGA
“Earth is for champions, heroes, and lovers. Winners of an ancient race won in realms long forgotten against fear, doubt, and vagueness.
You’re here because you prevailed. You saw clearly. Strong in spirit, deep in character, and fast to fall in love. And for these extraordinary qualities, anything you can now imagine you’ve already earned.”
MONDAY
REST DAY
TUESDAY
STABILITY CIRCUIT + CARDIO (INTERVALS)
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
45MIN RUN - 10 X 60SEC SPRINTS
WEDNESDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
THURSDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
FRIDAY
REST DAY
SATURDAY
STRENGTH CIRCUIT + RUN (INTERVALS)
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
30 MIN RUN - 10 X 60 SEC SPRINTS
SUNDAY
CARDIO DAY - LONG RIDE
2 hour Spin
HR < 145
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 17 Schedule #RUN #MTB #YOGA
“Simply imagine happiness, your own happiness. Feel the smile stretching across your face, notice the lightness in your step, hear the sparkle in your voice, and all things, material and spiritual, will soon fall into place.”
MONDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
TUESDAY
STABILITY CIRCUIT + CARDIO
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
45MIN RUN - 10 X 60 SEC SPRINT INTERVALS
WEDNESDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
THURSDAY
CARDIO DAY
90 MIN RUN
HR <145
FRIDAY
REST DAY
SATURDAY
RIDE OR SPIN
2 HOUR SPIN
HR < 145
SUNDAY
STABILITY CIRCUIT + CARDIO (INTERVALS)
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
45MIN RUN - 10 X 60 SEC SPRINT INTERVALS
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 16 Schedule - Active Recovery Week #YOGA #MTB #RUN
“Oh yes, yes indeed. Today you are going to be enveloped by the magic. It will be in the air you breathe, the sounds you hear, and the sights you see. Play off the moments in-between the moments, look to the unseen, and give thanks.
Feel it, enjoy it, but most important, use it! ”
MONDAY
REST DAY
TUESDAY
STRENGTH CIRCUIT
Pull Ups 3x12
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
Dips 3x10
WEDNESDAY
REST DAY
THURSDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
FRIDAY
CARDIO DAY
Aerobic Run
45 min
HR <145
SATURDAY
REST DAY
SUNDAY
REST DAY
“Sometimes when you’re ready for a change, and you kind of know it but won’t admit it, when it comes, not only are you surprised, but it hurts.
Yeah, I know that doesn’t help much, unless you remember the “ready” part. Because there is simply no change that might ever transpire in time and space that happens before you’re fully able to use it for your own growth and glory. ”
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 15 Schedule #MTB #RUN #YOGA
“If one hangs out in time and space long enough, they’ll inevitably learn it’s through the twin gateways of persistence and patience that masters become masters. ”
MONDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
TUESDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
WEDNESDAY
CARDIO DAY
Aerobic Run
90 minutes
HR <140
THURSDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
FRIDAY
REST DAY
SATURDAY
CARDIO DAY
30 Min Run to 30 minutes of Intervals
60 sprint second intervals
SUNDAY
REST DAY
Too often, the only difference between HAVE and HAVE NOT depends on whether or not the initial request was followed by a thank you, yee-haa, and action, rather than a question mark, timidity, and TV.
Don’t ask. Give thanks. Bust a move!
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 14 Schedule #RUN #MTB #YOGA
“What is it that you’d really, really like to see happen in your life, but have not visualized in a really, really long time?
Right!
Well, let’s just say conditions are now favorable and it’s time to rock-and-roll.”
MONDAY
Stability Circuit
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
TUESDAY
Strength Circuit
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
“Act always as if the future of the universe depends on what you do while laughing at yourself for thinking that whatever you do makes any difference” -Buddha
WEDNESDAY
CARDIO DAY - RUN
Aerobic
90 Minutes
HR <145
THURSDAY
Strength Circuit
Pull Ups 3x12
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
Dips 3x10
FRIDAY
REST DAY
SATURDAY
Cardio Day - SPIN
Aerobic Ride
90 Minutes
HR <145
SUNDAY
REST DAY
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 86/243 - Cardio Day #RUN #MTB #YOGA
“Oh yes, yes indeed. Today you are going to be enveloped by the magic. It will be in the air you breathe, the sounds you hear, and the sights you see. Play off the moments in-between the moments, look to the unseen, and give thanks.
Feel it, enjoy it, but most important, use it! ”
GYM: RUN
Aerobic
60 minutes
Average HR: 140
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 85/243 - Strength Circuit #RUN #MTB #YOGA
“One of the things I’ve learned from witnessing civilization after civilization after civilization, is that one should never underestimate the profound resiliency of the human spirit, nor how swiftly things can change for the better, often overnight.”
Gym: Strength Circuit
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 84/243 - Stability Circuit #RUN #YOGA #MTB
“Actually, the less you think about how you can get something, like money, love, or laughter... the faster it will come.”
Gym: Stability Circuit
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
LIVE FEARLESS. NOT RECKLESS.
Week 13 Schedule #RUN #MTB #YOGA
“Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness.”
MONDAY: STABILITY CIRCUIT
YOGA: COREPOWER C1
TUESDAY: STRENGTH CIRCUIT
YOGA: COREPOWER C1
WEDNESDAY: CARDIO
YOGA: COREPOWER C1
THURSDAY: STABILITY CIRCUIT
YOGA: HOME PRACTICE
FRIDAY: CARDIO
YOGA: COREPOWER C2
SATURDAY: REST DAY
SUNDAY: CARDIO DAY
Health is Wealth: 83/243 - Cardio Day #RUN #YOGA #MTB
“The reward for doing yoga well is simple—you get to do a better job at living a fulfilling life.”
HRV Score: 52
Relative Balance: 5 (sympathetic)
Sleep: 7h 21m
Overall morning mood: Great…Didn’t want to get out of bed. Still need more sleep.
Meditation Practice -8:48a - 8m 13s - 5hz Theta
GYM: Cardio Day
Run - Trinity Mountains 2%
45min
5.33miles
Average HR: 131. Max 177
EG 333ft
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 82/243 - Strength Circuit #RUN #YOGA #MTB
“Yoga is a dance between control and surrender – between pushing and letting go – and when to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being.”
HRV Score: 60
Relative Balance: 10 (Parasympathetic)
Sleep: 6h 23m
Overall morning mood: Much Better.
Meditation Practice - 9:48a - 8m 15s - 5hz Theta
Yoga: Home Practice
Psoas Trauma Release
30min
GYM: Strength Circuit
Warm Up Run
Trinity Mountains 4%
8m 34s
1.01m
EG: 107ft
Ave HR: 131
Strength Circuit 3X
Deadlifts - 4x8 @225lb
Pull ups 3x12
Standing Pulls in Squat 3x12@50lbs
Incline Dumbbell Press 3x12 @60lbs
Lunge with Dumbbell Curl 3X8/L @25lb
Stability Ball Dumbbell press 3x12 @55lbs
Standing Military Press 3x10 @85bs
Horizontal Cable Chops 3X12/s @20lbs
Up downs (planks) 3x10/side
Cable Crunches 3x15/side @25lbs
Calf Raises 3x12 @90lbs
Hand Stand Holds 3x 60sec
Run
1mi
10m 18s
EG Oft
Average HR 131
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 81/243 - Rest Day #UN #MTB YOGA
“The less you think about how you can get something, like money, love, or laughter... the faster it will come.”
HRV Score: 59
Relative Balance: 7 (Sympathetic)
Sleep: 7h 58m
Overall morning mood: Rest Needed
Meditation Practice - 7:48a - 8m 15s - 5hz Theta
YOGA: Corepower
Class #32
C2 #12/32
60min
Average HR: 132. Max 158
Teacher: Jen
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 80/243 - Stability Circuit #RUN #YOGA #MTB
“
I’m so excited, I’m so excited!!
This year I know, I just know, you’re gonna be become a millionaire.
Wow, you too?
A coincidence?
How do you think I’m going to get mine?
Rooting for you, and pulling out all the stops -”
HRV Score: 63
Relative Balance: 8 (Parasympathetic)
Sleep: 9h 35m
Overall morning mood: Great
Meditation Practice - 7:48a - 8m 20s - 5hz Theta
Hike: Willow River
3.33mi
1h 12m 06s
EG 213ft
Notes: The whole trail was sheer ice. Opted to turn back from the falls.
GYM: Stability Circuit
Warm Up Run - Trinity Mountains 0%
8m 31s
1.01miles
Average HR: 129. Max 136.
EG 0ft
Stability Circuit
Reverse Band Turns - Red Band: 15/Arm 3x
Banded Side Walks - Orange Band: 15/Leg 3x
Prone Cobra w/Single Leg Lift: (10sec/Leg x3 = 60sec) 3x
Hip Extensions (Feet on Stability Ball) 15 w/10sec pause - 3x
Banded Y,T,L,W’s - Single Leg - 3x
Y - yellow band 15/leg
T - yellow Band 15/leg
L - yellow band 15/leg
W - yellow band 15/leg
Single Leg Plank - (15sec per Leg x2) - 3x
Single Leg Tri Pushdowns - 10/leg @35lbs - 3x
Dips 3x10
Hand Stand Holds 3x 45sec
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 79/243 - Strength Circuit #RUN #YOGA #MTB
“Oh yeah, regarding your ancient spiritual contracts, that outlined every facet of the life you now lead? Well, just wanted to remind you that they’re all re-written every dawn, and perpetually updated as each day unfolds.
Proving yet again that nothing is meant to be, that you are truly unlimited, and that anything can happen next, if you choose it.”
HRV Score: 60
Relative Balance: 10 (Parasympathetic)
Sleep: 8h 7m
Overall morning mood: Great…Didn’t want to get out of bed. Still need more sleep.
Meditation Practice - 7:48a - 10m 15s - 5hz Theta
The practice of Yoga brings us face to face with the extraordinary complexity of our own being.
GYM: Strength Circuit
Warm Up Run
Trinity Mountains 4%
14m 51s
1.75m
EG: 167ft
Ave HR: 131
Strength Circuit 3X
Deadlifts - 4x10 @205lbs
Standing Pulls in Squat 3x12@50lbs
Incline Dumbbell Press 3x12 @60lbs
Lunge with Dumbbell Curl 3X8/L @25lb
Stability Ball Dumbbell press 3x12 @55lbs
Standing Military Press 3x12 @75lbs
Horizontal Cable Chops 3X12/s @20lbs
Up downs (planks) 3x10/side
Cable Crunches 3x15/side @25lbs
Calf Raises 3x12 @90lbs
Hand Stand Holds 3x 60sec
Run
1mi
9m 18s
EG Oft
Average HR 137