For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
RULES TO LIVE BY
1: LOOK COOL
This pertains to your outward appearance, but also to a few other things as well. We all have heard the saying "calm, COOL, and collected" not losing your cool is just as important as your outward appearance. Once people no longer see you as cool or worse as the Enemy you have grievously broken rule #1. The only time it is ok to break rule #1 is when rule # 4 is enforced with a strong moral backing.
2: BE AGGRESSIVE
Webster's definition of aggression: tending toward exhibiting aggression marked by combative readiness. This definition should not be confused with Webster's definition of spasm: a sudden violent and temporary effort, emotion, or sensation subject to outbursts of emotional excitement. Aggression is good but being a spastic person that lets decisions be made by temporary emotions is not good. If you apply rule # 1 you should be ok when using rule #2. By no means does rule #2 give you the right to be an Asshole to others.
3: BE DELIBERATE
The definition of deliberate is: slow, unhurried, and steady as though allowing time for decision on each individual action involved. If you are deliberate in your individual actions everyone else will know what your intentions are, thus alleviating any confusion.
4: DO THE RIGHT THING
The right thing can be subject to interpretation. So if what you think is right makes you break rule #1 then you may want to reevaluate your choice. A good rule of thumb is that if the MAJORITY of your peers think it isn't the right thing and they themselves are not breaking rule #4 you're wrong.
5: ACT LIKE YOU OWN THE PLACE
This one will help you out in those situations when you're not sure of the outcome. It can swing things in your favor even if you're not in charge or know what the hell you're talking about. You can own the place without ever opening your mouth. Exude confidence not arrogance. This rule does not say ACT LIKE AN ASSHOLE. Doing so would break rule #1.
Post thoughts to comments.
