Level 1

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 minute at each station

8 Lunges

8 Press

8 Bent Over Row

8 KB Swings

8 Ab Mat Sit Ups

Level 2

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Lunges

8 Press, 45/33#

8 Bent Over Rows, 45/33#

8 KB Swings, 35/26#

8 Ab Mat Sit Ups

Level 3

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Lunges

8 Press, 55/44#

8 Bent Over Rows, 55/44#

8 KB Swings, 44/35#

8 Ab Mat Sit Ups

Level 4 Rx

3 Rounds: (30 Minutes)

5 minute Row for Distance

1 Minute at each Station

8 Weighted Lunges, 65/55#

8 Press, 65/55#

8 Bent Over Rows, 65/55#

8 KB Swings, 53/44#

8 Ab Mat Sit Ups

Motivation

Thoughts control our words and actions.  Today is a practical exercise.  I want you to mentally prepare for tomorrow morning.  Be excited to wake up.  This is where mental preparation will be very important.  Even if you are not a morning person you need to “fake it until you make it.”  When you set your alarm start to get excited to wake up.  Do not snooze the alarm.  Make yourself like a child that can’t wait to go to Disneyland the next day.  Have a plan when you wake up.  Stick to the plan.  Each task you complete sets a pattern of success for the day.  When we start our day off excited to be awake then it will be easy to have a great day.

Strength

None

Strategy

Good steady pace today. We have our rowing event coming up With the start of our latest Nutrition Challenge the focus is getting our body to more regularly burn body fat. To do this we must workout at an intensity level that promotes this. For us that means less intensity longer duration. This will be beneficial especially to those who are making changes to their nutrition plan. During the rowing portion you need to find a comfortable pace where you are at about 70% of maximal effort. During the movement phase we are controlling the pace by making you stay at a station until your minute is up. Try to use the full minute to complete the task. While you could sprint and rest that is not really the goal today. Keep your heart rate down.

Get more Awesome:  2 minute 10 second plank hold