"You may be on the right track, but if you just sit there you'll get run over."
-Paul H Dunn
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Situp progression x 5 rounds (30% of 2 min max every min on the minute for 5 minutes, then max reps on 6th)
Pushup Progression x 5 rounds (30% of 2 min max every min on the minute for 5 minutes, then max reps on 6th)
20 Toes to Bars
20 Kettlebell Swings @53 lbs
x 3 rounds for time
Selection Candidates wear 45 lb ruck
100 burpees for time
Jump onto a 45 lb plate, clap overhead
Selection Candidates wear 45lb ruck
If you are not growing you are dying. Even if you are doing the right things, you must continually challenge yourself and grow. Find your weakness and test it, build on it, make it your strength. For these reasons, we have decided to do Selection. For these same reasons, I decided to do Kokoro, Alan decided to run an Ironman, Ted decided to move to England for a year, someone else went to night school to learn Chinese. Life is enjoyed the most when you are not comfortable, when you are pushing to the edge of anything you have done before.
We can not always be traveling the world, or doing a crucible event like Selection or Kokoro, but our daily mental and physical training can take us to places within our selves that we have never been before. We dont have to stay there long and it doesnt interfere with our everyday tasks or responsibilities, but the benefit is sometimes just as great as if we had traveled across the ocean to a strange and foreign land.
100 burpees for time can take you there. You can see places that on first glance you do not want to go, but once there, you become more comfortable and travel through with no worries. When it is over, celebrate the small victory of entering the pain cave and slaying the dragon that lived there. For the rest of your day, have the confidence to know you can do anything, no matter how uncomfortable...just get in there, get started and it will become comfortable.