Sunday, 24 July

SWEATY SUNDAY [Choose One]

[RUN]
2 Sets:

500 Meters at Easy Pace
400 Meters at Fast Pace
400 Meters at Easy Pace
300 Meters at Fast Pace
300 Meters at Easy Pace
200 Meters at Fast Pace
200 Meters at Easy Pace
100 Meters at Fast Pace
100 Meters at Easy Pace
*Rest 5 Minutes Between Sets

[ROW]
2 Sets:

625 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
375 Meters at Fast Pace
375 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
125 Meters at Fast Pace
125 Meters at Easy Pace
*Rest 5 Minutes Between Sets

[BIKE]
2 Sets:

1,250 Meters at Easy Pace
1,000 Meters at Fast Pace
1,000 Meters at Easy Pace
750 Meters at Fast Pace
750 Meters at Easy Pace
500 Meters at Fast Pace
500 Meters at Easy Pace
250 Meters at Fast Pace
250 Meters at Easy Pace
*Rest 5 Minutes Between Sets

DAILY MINDSET

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

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