Warm up
4 rounds
10 groiners total
20 Cossack squats
10 wall squats

Goat work
2-3 attempts on each


30 seconds max effort (real max effort, not kinda max, absolute max!)



Air squats

Out of your rounds of each take the highest number of each movement to use for the workout.

Emotm 32
Minute 1
Minute 2
Push up
Minute 3
Minute 4

The goal is to get the work done in about 38-45 seconds.

This is to show how moving a touch slower than an all out sprint will cause you to move a little slower in the short term but allow you to move for much longer without burn out.

Spend 10-15 minutes on one

Belly breathing lying on back



Journal prompt: if I could be any age right now it would be… Because….

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