Motivation
 I was working out at 2 pm on Tuesday and I had Dallin in the gym with me.  I was working my back squat so Dallin grabbed a bar and started doing front squats.  We would do 5 Squats every two minutes.  Darian reported that when I struggled with one of my sets Dallin slowed down like he was struggling.  To end my workout I did the 50 ab mat sit ups.  Dallin did them with me and was quick to point out when we were done that he beat me.  Dallin thinks we are just working out.  In my mind we are creating memories that I hope will motivate him through life.  (Thanks Rick).  What are you doing for your loved ones?  Be awesome.
 
 
Workout Strategy
Each round is an all out sprint as you rest the same amount of time it takes you to complete the round.  If it takes you 3 minutes to complete a round then you rest for three minutes.  You must start your fourth round before the 20 minute mark.  You may need to pace the Handstand push ups and this strategy may have to change from round to round.  Be smart, listen to your body, and make adjustments accordingly.  Really push the runs.  There is lots of rest and the last portion of the run is down hill.
Workout of the Day
Strength of the Day                                               
Level 1: 

4 Rounds for total time

15 Push Ups

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

Level 2: 

4 Rounds for total time

25 Push Ups

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap

Level 3: 

4 Rounds for total time

8 HSPU

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

Level 4: 

4 Rounds for total time

12 HSPU

Run 400 m

 

Rest 1:1

 

Strict 20 minute cap.

To Get more Awesome: 30 Ball Slams