HEROday

6 Rounds for TIME of:
  24 squats
  24 push-ups
  24 Lunges
  400m Run

"LOREDO"

Thursday

E2MOM for 20min alternate between:

  12 Push Jerks*

  50 Double Unders

*Weight will be determined by Coach

10 Domains of Being Physically Fit

Endurance

Stamina

Strength

Flexibility

Power

Speed

Coordination

Agility

Balance

Accuracy

Tuesday

Back Squat
 5 x @ 50-55%
 4 x @ 65%
 3 x @ 75%
 3 x @ 85%
 3 x @ 90%
 3 x @ 95%+ or find a New 3, 2,or 1RM

GHD Hip Extensions: 10-10-10

Monday

10 Rounds for TIME of:
  10 KB Swings
  10 KB Cleans (left arm)
  10 KB Cleans (right arm)
  10 Goblet Squats

RX= 53/35

11 skills that are hard to learn but will pay off forever
  1. Mastering your sleep
  2. Empathy
  3. Time management
  4. Asking for help
  5. Consistency
  6. Positive self-talk
  7. Knowing when to shut up — and actually doing it
  8. Listening
  9. Minding your business
10. Resisting gossip
11. Mastering your thoughts