Sunday, 31 July

“SWEATY SUNDAY”

[RUN]
2,000 Meters at Easy Pace
1,600 Meters at Easy/Moderate Pace
1,200 Meters at Moderate Pace
2 Minutes Walk
1,000 Meters at Moderate Pace

No Additional Rest Between Reps

[ROW]
2,500 Meters at Easy Pace
2,000 Meters at Easy/Moderate Pace
1,500 Meters at Moderate Pace
2 Minutes Easy Row
1,250 Meters at Moderate Pace

No Additional Rest Between Reps

[BIKE]
5,000 Meters at Easy Pace
4,000 Meters at Easy/Moderate Pace
3,000 Meters at Moderate Pace
2 Minutes Easy Bike
2,500 Meters at Moderate Pace

No Additional Rest Between Reps

DAILY MINDSET

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.

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