Motivation
What is the best sound in the world for you?  What brings you joy?  For me it’s when I come home and I stick my keys in the door and one of the kids hears me an yells, “Daddy.”  Right now Ryan, my youngest, yells it whenever she sees me after we have been apart.  The best part about the way she does it is she keeps repeating it until she gets to me and gives me a hug.  Take time for yourself to enjoy those things that bring you true joy.
Workout Strategy
4 minute rest between sets.  This tells us that each round is nearly an all out sprint.  I say nearly because the row needs to be done a little slower than if you were just rowing.  All the other movements can be done quickly.  Even if you can’t do each exercise without stopping you need to make sure you take very short breaks.  Total volume of work tomorrow is relatively small.  Fast, Fast, Fast.
Workout of the Day
Strength of the Day                                                Warm up
Level 1:
 

2 Rounds, each for time:

 

500m Row

30 Squats

20 Sit ups

15 Push ups

10 Ring Rows

rest 4 minutes

Level 2:
 

2 Rounds, each for time:

 

500m Row

40 Squats

30 Sit ups

20 Push ups

5 Pull ups

rest 4 minutes

Level 3: 

2 Rounds, each for time:

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

rest 4 minutes

Level 4: 

2 Rounds, each for time:

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

rest 4 minutes

 

Each round needs to be done in less than 3:30

 

To Get more Awesome: Sled Pushes!