Level 1

10 rounds:

100m row

5 burpees over the rower

rest 30 seconds

Level 2

10 rounds:

100m row

5 burpees over the rower

rest 30 seconds

Level 3

10 rounds:

100m row

5 burpees over the rower

rest 30 seconds

Level 4

10 rounds:

100m row

5 burpees over the rower

rest 30 seconds

Motivation

We must be willing to adapt and change in order to become better.  In order to help others improve we need to be more selfless.  We need to be willing to talk face to face.  We need to recognize others point of view and life experience.  We need to recognize that our actions do effect others.  If we want to help someone we probably need to be the one that changes.

Strength

day 4 (bench press)

Mobility: lazy splits 4 minutes + pec “doorway” stretch 2 min/side.