30 Back squat (155#/105#)

60/48 Calorie echo bike

90 Single DB box step-ups (50#/35#) (20″)

60/48 Calorie echo bike

30 Unbroken front squat (155#/105#)

*Every time you break on front squats, run 200m*

*No Barbell Variation*

Perform squats using any weighted objects you have available (DB’s, KB’s, sandbag, etc.)

*No Echo Bike Variation*

sub with equal cals on any machine(row, ski, etc.) or equal time spent running(roughly 4:00-4:30)

*No Box Variation*

Perform step-ups using any elevated target available (bench, chairs, etc.) or sub with lunges if no surface is available

*No Dumbbell Variation*

Perform weighted step-ups with any objects around (KB, bumper plate, etc.) or complete with bodyweight only

Mission Fit *Home Edition*

12 Min. EMOM

Min. 1 – 15 Push-ups

Min. 2 – 45 Double Unders

Min. 3 – 30 Russian Twists

Change Requires Action

What happened at the stroke of midnight, on New Year’s Eve? Besides swapping out the 0 for a 1, not much else changed.

Covid is still here.

Businesses and individuals are still suffering.

Society is still focused on symptoms and not causes.

The health and fitness of society continues it’s downward spiral.

Everyone was anxiously awaiting the new year thinking that when the date changed so would our fates. Change is not passive. It requires action … and effort.

The amount of change you experience is directly proportional the amount of effort you put in. If you want 2021 to be better than 2020, and who doesn’t, then you are going to have to work for it.