Level 1

Complete 5 rounds for time:

12 Reps – Dumbbell Walking Lunge Squat Complex,

12 Elevated Push Ups

60 Jump Rope

Level 2

Complete 5 rounds for time:

12 Reps – Dumbbell Walking Lunge Squat Complex, 30/15#

12 Push Ups

60 Jump Rope

Level 3

Complete 5 rounds for time:

12 Reps – Dumbbell Walking Lunge Squat Complex, 40/25#

12 Dips

20 Double Unders

Level 4 Rx

Complete 5 rounds for time:

12 Reps – Dumbbell Walking Lunge Squat Complex, 50/35#

12 Ring Dips

20 Double Unders

Motivation

I got to spend all day Saturday with Daniel at his first club soccer tournament down in San Diego.  Taylor had her first gymnastics meet so Sarah stayed local to take her to that.  When got back home around 7:30 pm and went to a goodbye party for some friends who are moving their family to Texas.  Father’s Day weekend is one that is filled with mixed emotions.  I didn’t have the opportunity to have my Father around as much as I would have liked in my teenage years.  Crucial years in a young person’s life.  I do however get to be there for my kids.  Sunday I got to go to Church with my family where the kids of our congregation sang to the Fathers.  Again, mixed emotions here because I feel for this kids who do not have a Father in their home.  I have been very blessed in my life to have many good Father figures in my life.  I have the most amazing Mother but I am also a product of a good village.  May we all strive to better our village.  Their are a lot of children who need your influence in their lives even if just for a moment.  Thanks for being awesome.

Strength

Squat – 3 Every Minute for 10 minutes

Strategy

Start slow and finish strong.  Seems like the same advice given everyday.  That’s because you still haven’t figured it out and I need to tell you again.  We must learn our limits and then operate to the best of our abilities.

Get more Awesome: 100 Double Unders for time / Calf Smash