Level 1

3 Rounds:

400m Run

10 Leg Raises

10 Push ups

Level 2

3 Rounds:

400m Run

10 Knees to elbows

10 Push ups

Level 3

3 Rounds:

400m Run

14 Toes to Bar

7 HSPU

Level 4

3 Rounds:

400m Run

14 Toes to Bar

7 Strict HSPU

Motivation

We had a close friend’s father pass away on Monday morning. It was a bitter sweet departure. He lived a full life and would have celebrated his 60th wedding anniversary later this month. My thoughts on this event is simple. I believe we live on. I believe he has been reunited with his ancestors and awaits the arrival of his family. I further believe his example lives on in our memories and in the actions of those who knew him. While I did not know him personally I do know his son. I do know his son loved his father. I know his son therefor I know his Father. A man who is leaving behind a tremendous legacy. As I watched the family gather I was reminded of how precious our relationships are. We need to cultivate these relationships. As I said earlier last week, reach out to someone who has been on your mind. Reconnect. Mend a broken relationship. What we do for others has the greatest effect on our ability to become awesome. Go be awesome.

Strength

Day 1 10 Front Squat EMOM 5 minutes (add 2.5-10 pounds to last weeks weight)

Mobility: Psoas Psmash 2min/side, Shoulder blade shmash 2 min/side