Have you set your goals for 2013 yet?

We would like you to post one to three goals that are measurable and achievable in the first quarter of 2013.  Some goals that have been posted have been fairly general and we’d like you to get more specific.  For example, Sam posted that he wants to 1) Get swol 2) Get tan and 3) Get the chicks.  I’d challenge him to say exactly how swol he wants to get.  Perhaps 20″ biceps?  That’s up to him to decide, but it should be something measurable.  That said, if you haven’t read Erica’s article on goal setting yet, get on it!

Daily workout:

A.

3 rounds of:

Barbell rows – 7 reps

Alternating lunges – 14 reps (7 per leg)

B.

4 RFT

3 wall walks

10 box jumps

15 situps

Cash Out:

2 minutes of bear crawl