I get it.  Things come up.  These things will disrupt your schedule and your routine.  But every time??  REALLY?  Come on!  How important are these things to you?  We all hate when we hear other people's excuses about why they can't do this or that, but then the majority of us do the exact same thing.  We need to stay strong on these things we want to do.  How important is it to you?  If it's something that you say is very important, then show that it is!  Don't not do it just because its a nuisance or because it's an inconvenience.  If those thoughts get onto your head then you need to shut that door immediately.  Otherwise, these goals or things you want to achieve, are just statements and that's it.   Maybe you are trying to make yourself sound good, or you are trying to impress someone by saying that you WANT to do this or that.  But if all you do is talk, well then, that's all it is......JUST TALK.  You need to make action happen!  Stick to your plan, stick to the things you need to do and just do it !!:)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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.

Overhead Squats

10 min EMOM:

.......Min 1) 3 reps @50%1RM

.......Min 2) 3 reps @60%1RM

.......Min 3) 3 reps @70%1RM

.......Min 4-10) 3 reps @80%1RM

.

.

then...

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For Time: (15 min limit)

21-18-15-12-9-6-3 reps of:

.......Chest to Bar Pull-ups

.......KB Swing (70/53#, wt to get 20+ UB)

.......Burpee Box Jump Overs (24/20) **New Burp Standard for RX

.

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MWOD:   shoulder external rotation with band, see-saw torso over foam roller with BB, pre-burpee cobra