Golden Hour Fitness Challenge – Day 9
This is the ninth day of a 30-day focus on fitness for CEOs, entrepreneurs and leaders. You can start at any point. Listen to the podcast at the bottom of this post for instructions and goals.
Today:
Go to a sacred place
Find a place dedicated to your fitness and nothing else. Start a stopwatch counting down from 60 minutes.
Open your mind with some meditation.
Write 500 words in a journal or on www.750words.com.
Lead With a Warmup
Twice through the circuit:
1 minute sitting in a low squat
1 minute stretching hamstrings
1 minute stretching lower back
1 minute stretching quads
1 minute stretching shoulders
Do As Much As You Can in 30:00
Strength Block:
Push press 3-3-3
Power Clean 3-3-3
HIIT / Zone 5 Block:
“Jackie”
For time:
1000 m Row
50 Thruster 20kg
30 Pull ups
End At the Hour
Finish at the 60:00 mark on your stopwatch.
Next Steps: Pack Your Lunch
The key to improving your fitness is in the planning. Put a bottle of water in your bag. Pack a lunch and one snack. Do not leave food to chance.
Listen to the podcast here: