Motivation
Thursday I picked up Dallin from Kindergarden and we had a lunch meeting at Wahoos.  Several months ago I was meeting with a friend for lunch and told Dallin he was coming to a lunch meeting with me.  Since then he always asks if we can have a lunch meeting.  Dallin loves to talk and told me all about his day.  He told me the story of how on our first lunch meeting he put a quarter in the gum ball machine and got seven gum balls.  He told me that was “the best day ever.”  I questioned him about how it was the best day ever.  I asked if it was better than when I took him camping with Daniel.  Without hesitation he replied, “Dad, every day with you is the best day ever.”  I love kid’s perspective on life.  It was a great reminder that it is time he wants.  “Quality” time doesn’t really exist.  Time is time and that is all he wants.  We then went to the gym and he asked if I would play soccer with him.  After his earlier comment how could I refuse?  Give the gift of your time to those the most important to you.  Have an awesome Friday and make your weekend great.  
Workout Strategy
Today is a lesson on pacing.  This workout will be done with a partner.  Partner 1 will start by rowing 4 minutes for distance (station 1).  Partner 2 will start with (station 2)completing the required repetitions of wall ball.  Parter 2 will rotate between 4 movements with 1 minute at each station.  There is a required number of repetitions for each movement.  I suggest doing half the number of total reps needed every 30 seconds.  After the 4 minutes you will switch.  You will do each station twice.
 
Workout of the Day
Strength of the Day                                                Hip Mobility.
Level 1: Partner Workout 

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements 

Wall Ball

KettleBell Swings

Box Jump 

Hang Power Clean

Level 2: Partner Workout

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements 

Wall Ball, 14/10#

KettleBell Swings, 35/26#

Box Jump, 20/16″

Hang Power Clean, 75/45#

Level 3: Partner Workout 

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

15 Wall Ball, 20/14#

15 KettleBell Swings, 53/35#

15 Box Jump, 24/20″

15 Hang Power Clean, 95/65#

Level 4: Partner Workout 

16 minutes (2 Rounds)

Partner 1 –

Row for distance (4 minutes)

Partner 2 –

Every 60 seconds switch movements

20 Wall Ball, 20/14#

20 KettleBell Swings, 53/35#

20 Box Jump, 24/20″

20 Hang Power Clean, 95/65#

To Get More Awesome – Mobility