Todays motivation comes from a journal post I wrote before competing in Ironman Coeur d'Alene.


I tell my child to embrace being uncomfortable, as this is where growth happens. When you fall off a bike the first time, you must get back on if you want to learn how to ride. It is a metaphor for the rest of your life. ​Life has many ways of testing and challenging us as humans, but it is the process of being faced with challenges that helps us discover who we are. It helps bring us closer to one another. It strengthens our minds and refines our judgement. You must believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.


Todays Workout:


W/U: Use Mini Band if you have one

2 x

20 Glute Bridges

5 R + L Lateral Shuffle

5 Squats


3 Rounds Power

5 Squat Jumps

10 yard Bear Crawl


3 Round Circuit

8 Rows

8 Squats

8 Single Leg Deadlift

8 Push-Ups


3 Rounds Core

20 Runner Sit-Ups

20 Flutter Kicks

20 Compus Planks 2x


8 Rounds Tempo Run

Find an open road, field or treadmill to run on. :15s on :45s off, running at 75% of a sprint. If you prefer a different conditioning modality us a bike, rower, jumprope etc.






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