January 31, 2019

GROUP WARMUP
4 minute AMRAP -
:30 bike erg/row
100 meter run

PARTNER RELAY
As a team of two,
Minute 0-10:00
6 rounds of:
200 meter row
100 meter run

Minute 8:00-20:00
4 rounds of:
300 meter ski
200 meter run

Minute 16:00-30:00
2 rounds of:
1000 meter bike erg
500 meter run
*each partner must complete a round before switching; partners must tag hands to switch

MIDLINE
EMOM 12:00
1:00 10 Abmat sit ups
2:00 10 Kettlebell dead bugs
3:00 :20 hollow hold
4:00 5 Tuck ups

One Simple Thing
Overhauling your life all at once is hard, overwhelming, and usually doesn't work. So, I am challenging all of you to look at your daily habits and pick ONE thing you can change and sustain. So...

• If you drink each night, tell yourself you will limit it to 1-2 nights per week (and never on the nights before a workout) and stick to it.
• If you drink soda, tell yourself you will cut it out completely and don't look back.
• If you struggle with aches and pains, tell yourself you will do 10 minutes of mobility after every workout before leaving the gym. Set your timer and do it.
• If you need something sweet after a meal(s), buy a bunch of fruit and only allow yourself that to break the sugar habit.

Don't try to change too much at once. Pick the most "damaging" thing you're doing. Be strong and change it. Once it's a habit, you can look at other changes, but one step at a time usually results in more lasting change.