Motivation
My son Daniel got to participate in the school district’s mile meet last year as a third grader running against fourth graders.  This year he has decided he want to train for the mile so he can do better.  Monday morning he woke up early to get his chores done so he could come to the gym after school to workout.  He warmed up on his own and then ran five 400 meter sprints with 2 minute breaks.  Afterwards he wanted to do a max deadlift but I told him that was not good training for him.  I started to tell him if he wanted to get strong he needed to…. he finished my sentence with “front squats.”  That’s my boy.  So he did 10 front squats on the minute for 5 minutes.  He wanted to do more so then we did 5 pull ups every minute for 5 minutes.  What are you training for?  Is it a goal that constantly motivates you to put in the effort?  Find something that you think would be awesome and motivating and let us train to accomplish it.
Strength
 Front Squat or Back Squat.  
Workout Strategy
Today we are going to work on some tempo training.  The workout is done at a specific pace the entire workout.  This is designed to teach you how to pace.  If the workout last more than 30 seconds the chances are we have to pace to some degree.  Challenge yourself today but make sure you can do the movement for the full 10 rounds. 
Workout of the Day
Strength of the Day                                                Day 1 or 2
Level 1Every 30 seconds alternating movements for

15 Minutes:

6 Wall Ball

6 Box Jump

6 KB Swings

 Level 2Every 30 seconds alternating movements for

15 Minutes:

6 Wall Ball, 14/10#

6 Box Jump, 20/16″

6 KB Swings, 44/26#

 Level 3Every 30 seconds alternating movements for

15 Minutes

7 Wall Ball, 20/14#

7 Box Jump, 20/16″

7 KB Swings, 53/35#

 Level 4
Every 30 seconds alternating movements for

15 Minutes

8 Wall Ball, 20/14#

8 Box Jump, 24/20″

8 KB Swings, 70/53#

Get more awesome: 43 Sit Ups