Announcements
The Burpee Challenge is Back.  30 for 30.  Find a partner and sign up today.
Motivation
Repost
On Saturday I went mountain biking with my Father-In-Law.  While we were riding we talked about his recent trip to Yellowstone and Zion’s National Parks.  He talked about the repelling trip that they did in Zion’s.  It was an all day drip through one of the slot canyons.  If you have never been to Zion’s try to imagine being in a narrow passage with rock slap that extend thousands of feet straight up on either side of you.  It is quite amazing.  Because of the narrow canyons water will sit at bottom of some of the repels.  My Father-In Law described repelling into some of this water, having to disconnect from the harness, and swim 15-20 feet to get out.  The water is often stagnant and quite disgusting.  He made the comment of how amazingly easy it became to lower yourself an swim in the water as the day went on.  We talked about how easy positive and negative actions become easier as they are repeated.  We lose sight of what filth we will put ourselves into or allow our minds to think or view as we repeatedly do it.  I challenge each of us to pick one negative aspect of our life and quite doing it.  I also challenge us to keep strong with the burpee challenge.  It will become easier with time and we will see positive benefits from it.

Strength

Press or Deadlift

Workout Strategy
These are individual rounds separated by a 1 minute rest.  This is actually not an all out sprint.  You need to be fast but smooth on the burpees.  Going to fast will not allow you to recover between rounds.  I want you to try to be consistent today.  Each round should be within a few seconds of each other with the last round being the fastest.
 
Workout of the Day
Strength of the Day                                                Press or Deadlift
Level 1: 

 5 Rounds:

7 Burpees

5 Front Squat @95/65# 

7 Burpees

*rest 1 minute between rounds

Level 2: 

5 Rounds:

7 Burpees

5 Front Squat @115/85#

7 Burpees

*rest 1 minute between rounds

Level 3:  

5 Rounds:

10 Burpees

5 Front Squat @155/115# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

Level 4:  

5 Rounds:

10 Burpees

5 Front Squat @205/155# (Must take from ground)

10 Burpees

*rest 1 minute between rounds

To Get more Awesome: 23 Toes to Bar, Knees to elbow, leg raises (remember to activate your shoulders)