Dragonfly

And so, the dragonfly is the fulcrum between mundane and mystical.  She is the balance keeper between the “little me” and the “God self.” 

Warm up
Indian Clubs - 3 RNDs mobility, 4 movements
Drangonfly transitions - tough but cool!

Burgener warm up
Jeff - Day 5

Strength work
In order, 5 sets of 8 reps,  :20R between sets

• Bulgarian split squat (65#) - whoa, been a while, balance on these
• Bent row (95#) - good
• Push press (75#) - love to hate my goat
• Fat bar curls (40#) - always a joy with homemade version
• Reverse sit up on slant bench (12# MedBall) - best!

Slow burn on these baby's. Felt pretty good. Focus on balance, position and movement.

Mini-boxing WOD
Back on the heavy bag. Really enjoying this, though I know I am a wimp ;). Still fun and a great sweat. Hello jelly arms after this combo today.

6 minutes jump rope - 2 on 267 reps, 1 off, 2 on 248 reps
6 minutes punching - 1:30 RNDs :30R

• 4R/L - 8, 
• 4L/R - 8, 
• 4ALT - 8 x2, 5 kicks each side, end of each RND

6 minutes asst work - 3RNDs 45/15R

• Boxer Twist w/bar
• Dips
• Bfly sit ups

Okay, very done.