Level 1

Every 4 minutes on the minute for 5 rounds:

Full sprints, “down and back”

Level 2

Every 4 minutes on the minute for 5 rounds:

Full sprints, “down and back”

Level 3

Every 4 minutes on the minute for 5 rounds:

Full sprints, “down and back”

Level 4

Every 4 minutes on the minute for 5 rounds:

Full sprints, “down and back”

Motivation

This morning I texted a good friend that I haven’t spoken to in several weeks because of the busyness of our schedules.  She stopped by the gym a few hours.  I am grateful for friends.  Don’t let our seemingly busy lives get in the way of staying close to those important to you.  If someone has come into your mind stop now and text or call them.  Did you do it?  How did it feel?  If you didn’t do it, why not?  Take action, someone needs to hear from you.  We are here to cultivate personal relationships.  These relationships is what brings us Joy.  Try not to be distracted by things that bring temporary happiness but are of little lasting importance.  Take care of yourself physically, emotionally, and spiritually.  I love all of you guys.

Strength

10 Deadlift EMOM for 5 minutes. Everyone will do deadlift in order to warm up for our sprints.

Mobility: Green thing, calves and hammies 4 minutes/side.