Warm up with some movements some bouncing and some stretching and then 4 five minute stations in pairs 1.) 10 Battle Rope/5 Slam Ball
2.) 10 Step up/5 SSH 5 3.) 10 Mountain Climber/5 Power Jacks 4.) 5 Mike Tyson/5 Sandbag Row. The fifth and final station was various bearcrawls and plank holds over 55 yards capped off with a short Mary chosen by the PAX
Discussion of the first “R” skill in the equation event + response = outcome. The first R is to press pause. Stop and think “what does this situation require of me? What do I want the outcome to be?” Get curious, not furious. Take the time to think before reacting. Prime example- I got into a heated argument with my fence contractor when he notified me of a second up charge. Had I not immediately responded, but instead paused and thought carefully of my response I could have avoided that bad exchange. I could have created a better outcome in being skillful in my response, and it all starts with pressing pause, taking a moment and thinking instead of default reacting.