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Level 1
21 Minute EMOM Alt between 3 Exercises
5 Bench Press
6 Over the Bar Burpees
7 Sumo Deadlift High Pull
Level 2
21 Minute EMOM Alt between 3 Exercises
5 Bench Press (70% BW/50% BW)
6 Over the Bar Burpees
7 Sumo Deadlift High Pull (65/42#)
Level 3
21 Minute EMOM Alt between 3 Exercises
5 Bench Press (85% BW/65% BW)
6 Over the Bar Burpees
7 Sumo Deadlift High Pull (75/52#)
Level 4 Rx
21 Minute EMOM Alt between 3 Exercises
5 Bench Press (Bodyweight/75% BW)
6 Over the Bar Burpees
7 Sumo Deadlift High Pull (95/65#)
Daily Strength
Back Squat
10-8-6-4-2 reps
Building up to a heavy 2 rep
Rest 2-3 minutes between sets and superset with 30 second pigeon stretch per leg.
Daily Motivation
Get on the Hill
On Saturday I went mountain biking with my 8 year old daughter. There is a trail we have been consistently going on the past few months called “Line Shack.” We typically ride up to a certain part and then turn around and come back down. On Saturday Ryan made it all the way to the top. There was a bit of walking but to her defense it was pretty steep.
At one point she made the comment, “The hill is not as big as I thought it was.” She figured it out. The hill is rarely as big, steep, or scary as we first think it is.
Do hard things. If you have kids, make them do hard things. Get them on the hill.
