Motivation
 The school year is back in session and this means I have students from Silverado High School in the gym on Monday, Wednesday, and Friday.  I have talked about this group on several occasions.  This year so far we have 10 students participating.  5 of the students are returning from last year and so far we have 5 new students to the program.  The returners are working as hard as ever and taking leadership roles in the gym by helping the new students.  It is great to see the kids in an environment where they believe they are allowed to be successful.
 
Workout Strategy
 Look at today’s workout as two parts.  The first part being sprint intervals on the rower.  The second part being a series of benchmark test.  As long as you can do one repetition of each exercise at a level than you can do that level.  Do the hardest level possible.  This may result in low scores but you will know what you are capable of.  Again this is a test portion.  Not a workout.  The rower is the workout portion.
 
Workout of the Day
Strength of the Day                                                Day 1,2, or 3
Level 1:Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Jump Rope

1 minute rest

2 minutes Max Ring Rows

1 minute rest

2 minute Max Elevated Push Ups

Level 2:Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Jump Rope

1 minute rest

2 minutes Max Pull Ups

1 minute rest

2 minute Max Push Ups

Level 3: 

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Double Unders

1 minute rest

2 minutes Max Pull Ups

1 minute rest

2 minute Max Hand Stand Push Ups (mat)

Level 4: 

Every 2 minutes for 5 rounds

150 meter row

then:

3 minutes Max Double Unders

1 minute rest

2 minutes Max Chest to Bar Pull Ups

1 minute rest

2 minute Max Hand Stand Push Ups

Get more awesome: 2 minutes of Flutter Kicks