Level 1

5 Rounds:

30 seconds on 30 seconds off

Wall Walks

Air Squats

Bike

Modified Burpee Box Jump

High Plank Hold

Level 2

5 Rounds:

30 seconds on 30 seconds off

Wall Walks (1)

Air Squats (12)

Bike (6/4)

Modified Burpee Box Jump 20/16″ (4)

High Plank Hold

Level 3

5 Rounds:

30 seconds on 30 seconds off

Wall Walks (2) 

Air Squats (15)

Bike (7/5)

Modified Burpee Box Jump 24/20″ (4) 

High Plank Hold

Level 4

5 Rounds:

30 seconds on 30 seconds off

Wall Walks (3)

Air Squats (20)

Bike (8/6)

Modified Burpee Box Jump 24/20″ (5)

High Front Plank Hold

Daily Strength

KB Snatch Technique for 5 minutes

As many reps as possible in 5 minutes

5/5 KB Snatch

5/5 Reverse Lunges with KB in Goblet Hold position

Daily Motivation

You can be the difference.

On Tuesday I had the task of going to the DMV.  I decided I was going to make it a positive experience.  Fortunately there wasn’t a line outside when I arrived.  That helped me stick to my plan.  When I checked in, the lady asked what I was there for.  I told her and then I asked how her day was going.  She genuinely thanked me for asking.  She was very helpful and we had a pleasant interaction.  She gave me my number and I had a seat.

While waiting I watched the various workers.  Contrary to the stereotypes the employees seemed pretty joyful.

I watched intently the station nearest me.  I was actually shocked at how much she smiled at those she was helping.  

When I was called to her station the first thing I did was tell her that I had been watching her and appreciated how much she smiled.  I told her I got my wish to be called to her station.  We had a good laugh.  She helped me resolve my issue and allowed me to leave with my goal of making my visit a positive experience.