Level 1

500 meter Row

*For Time

Rest 3 minutes

10 Rounds of:

15 seconds Bike

15 seconds Rest

*For Calories

Level 2

500 meter Row

*For Time

Rest 3 minutes

10 Rounds of:

15 seconds Bike

15 seconds Rest

*For Calories

Level 3

500 meter Row

*For Time

Rest 3 minutes

10 Rounds of:

15 seconds Bike

15 seconds Rest

*For Calories

Level 4 Rx

500 meter Row

*For Time

Rest 3 minutes

10 Rounds of:

15 seconds Bike

15 seconds Rest

*For Calories

Motivation

My youngest son Dallin (7 years old) is a fun loving kid.  He is also like his Dad.  He has some anger issues.  He had a little anger episode on Thursday morning.  It has made me contemplate for the last few hours how to help him.  I could tell this morning in trying to deal with him that his inability to control his anger frustrates and confuses him.  I have to remember he is seven.  Anger is a powerful emotion.  I can’t expect him to just be able to turn it off especially when he has older brothers and sisters who know how to push his buttons.  I know we have all been angry.  It completely clouds our thoughts.  How do we give him space to cool off yet still get things done (like get ready for school)?  I have realized a kind word goes a lot further than matching his intensity.  I would be good to remember this will dealing with most people.  Reaching out with kindness towards someone who just may be having a bad day versus matching their behavior would serve us all better.  Make it a great weekend.  Be awesome.

Strength

Bench Press and Power Clean 1 Rep Max

Strategy

All levels are the same today.  We will use the numbers to help establish the different level progressions in future workouts.  Do your best.

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