A. Bench Press: 4 x 7 (Heavier than last week on all 4 sets)
B. EMOM for 20 minutes perform:
Min. 1: 8 Low Bar @ 83% of Thursdays 7RM
Min. 2: 6 Muscle Ups (bar or ring)
Min. 3: 8 Calorie Rows
Min. 4: 6 Burpees over Erg
C. Jog for 10 minutes @ z1 pace (outside if the weather lets you)
The Hill Running Experience
Note: if you didn’t get one this in last week then do it this week. If you did it last week, then do it again, only in another location. Make it happen.
A. Start out on a flat jog, but then travel into some hills up in a highland neighborhood. Walk where needed, but challenge yourself on the hills, sprinting every now and again. Do this plugged in and go for about a 45 minute experience. Take a picture and text or email it to me with a small paragraph describing the experience.
B. Read 20 minutes
C. Send out a thank you text.
A. Over the weekend, read 20 minutes X 5 or more.
B. Spend time with family, and also seek to have a beautiful conversation with someone in your family.
C. Write about the weekend experience.