Day 7: Rare and Exceptional

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Being the exception isn’t always easy…it requires pushing past our limits and making choices that aren’t always fun. But we are a rare breed who know that every extra step we take means we are that much closer to our goals.

Rare and Exceptional – Do you believe it? Or do you doubt yourself? If you don’t believe in you, who will?


Today’s workout won’t take long, but getting it done will make you the exception! How many rounds are possible for you in 15 minutes? Set a goal now and stick to it!

“AMRAP” – As Many Rounds As Possible 🙂 5 minute warm up then 15 minutes strong and you are done! You are rare and exceptional….don’t forget the power you have inside!

I showed you how to do a variation on the burpees so use your judgement but don’t take the easy way out…I’m aware that you are rare and I know you can push hard on these!

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Speed Work: The Long Decent – This workout starts with an easy mile warm up but you can go longer if it takes you longer to warm up. For me, I like at least 2 miles to settle into my breathing and feel good before I start pushing the pace!

Once you get your warm up done it’s time to start at the top of the ladder and work your way down. This workout calls for a fast run then a slow easy 400 meter (.25 mile) jog. If you need a walk break that’s fine but for this one you want to keep moving so take a walk break then go back into your easy jog through the end of that quarter mile. Grab a sip of water then get moving again! Remember to BREATHE through your faster intervals and give them all you’ve got because each interval is a little shorter than the last.

Finish with a nice easy mile cool down and you are done!

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That’s all for now Crew. Plan ahead for your speed work and get in a 20 minute workout today. Don’t wait…nothing good comes from waiting. Get up and get it done. You got this!

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