"Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end." -Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise. Will we start one today?

Run Warmup
200 Meters Easy

30 Seconds Each
Glute Bridges 
Air Squats to Medicine Ball
Single Leg Glute Bridges (Each Side) 
Medicine Ball Front Squats
Glute Bridge Walkouts 
Medicine Ball Thrusters

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Pigeon Pose: 1:30 Each Side

Front Squats & Wallballs:
1. Active Bottom Position

Pausing Hang Squat Snatch
6 Sets of 2
Pause 2 Seconds at Knee Level
Pause 2 Seconds in Bottom Of Overhead Squat
All Percentages of 1RM Squat Snatch:
Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Set 6: 65%
Rest as Needed Between Sets

15 WALLBALLS
30 Air Squats
15 Single Dumbbell Goblet Squats 
15 Medicine Ball Squat Cleans 

200 METER RUN
250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Bike
15 Shuttle Runs [10 Meters]