Slow and Fast

Focus was time under tension for the exercises (slow) and bursts for the cardio (fast). We lined up at the corner of the track and performed 5 slow reps of an exercise (hold at top for 4 count, down for 4, hold at bottom for 4, up for 4, repeat). Then, sprinted 50 yards and walked 50. Repeated 3 additional times for each exercise until we made it around the track.

Round 1: Merkins
Round 2: Squats
Round 3: Lunge (R) x 2, Lunge (L) x 2 (modified cardio to a mosey across the back of the end zone)
Round 4: One set of each of the 4 exercises w/ above-mentioned modified cardio

Ran out of time

Book recommendation: Crucial Conversations

Thankful: Be thankful for the loved ones in your life and the time you get with them.