In 15:00 work up to a heavy set of:

1 Pausing Back Squat + 1 Back Squat

Pause is 3 seconds at the bottom. Partners will count the 3 second pause for their buddies.


“Step Aerobics”

Complete 3 rounds for time of:

30 Ball Slams, 40#/30#

20/14 Cal Bike/Row

10 Single Dumbbell Box Step Ups, 50#/35# and 24″/20″ (10 step-ups each leg, 20 total per round)

Find a way.

Stoke Your Motivation!

Everyone goes through ebbs and flows of motivation to train. It happens to us all. Sometimes we’re on point, ready to go every single day, our consistency is great, and we feel like we crush it every time we step into the gym. Other times we feel like we’re in a rut, it’s a struggle just to walk through the door, and it feels like we catch a beat down every single workout. This is normal. A little time regularly hitting the gym and you’ll experience it. Train for long enough and it will happen many times over the years.

Here’s the thing: like anything else, the times that don’t feel like everything is great will pass. The question is that when you experience it, will you quit, or will you push through? That’s the great differentiator. When you look at the people who have trained for years and years and you wonder how they got there, know that they just kept at it through the highs and the lows. Their perseverance kept them going. Be the person who keeps going. And if you need a little motivation, don’t hesitate to grab a white board and leave yourself a little note!

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