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Run 100m
6 dumbbell shoulder press

Rest 3:00 Think about what is going RIGHT in your life. Write them down.

6 burpees
12 good mornings

3:00 What do you want to change in your life. Write them down.


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Choose a familiar aerobic activity that is mindless for you. Run, walk, bike, hike. Anything you can do to keep your body busy and your brain clear. While your moving, think about your week. Focus on your spots. How did you week go great for you?


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12:00 AMRAP

3 strict pull-ups (scale to ring rows)
6 toes-to-bar or hanging leg lifts
12 burpees
200-meter run
3 alternative uses

Use one object each round. Give 3 alternative uses for that object. Think outside the box and get creative.

Paper clip
Pool noodle
Hockey puck
Ping pong ball
A coconut
Tooth brush
Shoe lace


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15 to 30 minutes or yoga.

Cosmic Kids Yoga is a fantastic resource for children. YouTube has a huge selection.

Apple App called Down Dog Yoga is also great for choosing the duration, intensity and type of yoga.

Doyogawithme.com is simple to navigate as well.

Be mindful on this Friday! Have a great weekend.


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“Bring Sally Up” push up challenge

Follow the song lyrics with your push ups. Bring Sally Up/Bring Sally Down. When it says, “Bring Sally Down,” you need to hold your push up either in plank position or just off the floor until the lyrics say, “Bring Sally Up.”

Attention Grid


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4 rounds
25 ring rows
5 cleans

Then write about your perfect day. Include everything from the time you wake up in the morning until you go to bed. What does your perfect day look like? How does it compare to your typical day? What small changes could you make to get you closer to that perfect day?
There is no time limit to this activity. Take as long as you need and save some time to reflect on it.

Happy Wednesday!


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5 rounds

200-meter sprint
immediately in to
5 box jumps (soft landing)
10 burpees
2:00 rest


Play Chess!

Here are the rules! http://www.chesscoachonline.com/chess-articles/chess-rules
Here are some thinking strategies ! https://www.ichess.net/blog/4-step-thinking-process/