"We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle
There are habits we can see, and habits we cannot.
There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?
What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.
When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?
If our thoughts become actions, this must be where we start.

Row Warmup [4 Minutes]
Fish Game on the Concept 2 Rower

30 Seconds Each
Single Unders
Lateral Squats
High Single Unders
Down Dog
Double Taps
Air Squats

Couch Stretch: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side

Review "Timing" on each movement.

Skill Conditioning
On the 2:00 x 5 Rounds:
20 GHD Sit-ups
Time Remaining:
Max Distance Handstand Walk

DOUBLE UNDERS
70 Single Unders
Reduce Reps
45 Seconds of Practice

CALORIE ROW
12/9 Calorie Bike
12/9 Calorie Ski Erg
200 Meter Run
15 Shuttle Runs (10 Meters)