"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?

2 Rounds of "The CrossFit Warm-Up (ish)"
Get Hot/Mobility
Row 250/200m
10 Lunges
:30 Jump Rope (athletes choice on style of Jump Rope)
10 Pull-Ups
10 Push-Ups
:30 Jump Rope
10 Hip Extensions (or PVC Good Mornings)
10 Sit-ups
:30 Jump Rope
:30 Samson Stretch (each side)

Air Squat: Virtuosity in the Squat

Rowing: Vertical Shin in "The Catch"

2:00 Recovery
1:00 Pigeon Stretch (:30 each side)
1:00 Happy Baby
1:00 Standing Calf Stretch (:30 each side)

After Party - "Band Partnahhh Pumpahhh"
On an 8:00 Clock w/ a partner - You go, I Go style - switch as needed
2:00 Banded Tricep Push-Downs
(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)
2:00 Banded Bent Over-Row
(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows)
2:00 Straight Arm Plank Hold (together) - You will have 4:00 to accumulate 2:00 together

BEYOND THE 60
Alternating EMOM x 10 (5 Rounds):
Minute 1 - 3 Front Squats
Minute 2 - Max Strict Ring Dips in :30s
All percentages based on 1RM Front Squat:
Set 1 - 55%
Set 2 - 60%
Sets 3+4+5 - 65%

DOUBLE UNDERS
150 Single Unders
100 Line Hops
21/15 Calorie Ski Erg
1:30 Of Double Under Practice

AIR SQUATS
Decrease Reps
Define Range of Motion (Squat to a Target)

ROW
Decrease Distance
1000/800m Bike
400/350m Ski
400m Run