We define Physical Autonomy as “Never doubting yourself physically. Always being up for activities as experiences present themselves. Waking up everyday without any worries about nagging pains or limitations. Instead, you feel anticipation for the possibility of fun and exploration in the day ahead.” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Being autonomous equals being able to do the things you love, when you want to do them. It goes beyond developing superficial strength and instead asks the question: “ How do I really want to use the attributes I’m developing as I exercise?” 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 Developing your #strength #flexibility and #control is never going to be a bad thing. It will allow you to play with your kids, go for a run, and even warm up before a round of golf 🙂 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹 https://gmb.io/e/

A video posted by GMB Fitness (@gmbfitness) on Oct 25, 2016 at 7:13pm PDT

Warmup
Run to Sessions

10 Minutes – Animal Locomotion – free flow
Work on transitioning from one pattern to another seamlessly. Start slowly and increase speed as you get more comfortable switching back and forth between the various animals. Feel free to work in other crawling patterns you have experience with–spider, crab, dragon, etc.

Conditioning
“Another Anthem”

Levels 2-4
24 Minutes E4MOM (6 rounds)
5 KB Push-ups (both hands on KB, lower down until sternum touches hands)
10 Goblet Squats
15 Swings
Run 200 yd

L4 – 24/18
L3 – 22/16

You should aim to finish each round in under 2 minutes.

Levels 0/1
4x AFAP
10 Push-ups
10 Goblet Squats
20 Swings

Core
3x
10 Ab Wheel Rollouts
40 yd Single Kettlebell Suitcase Carry R/L