What to expect this week

This week our training will concentrate on time pieces.
L3: Warm Up-10' 3x12' R:4' 3'1'23'1'3'1'@+24,+16,+24,+16,+24,+16
L2: Warm Up-15-20' 3x7' R:4'30" 2'1'2'1'2'@+3,off,+3,off,+3
L4: Warm Up-10' 4x10' R:2' 4'3'2'1'@+27,+24,+20,+16

Some thoughts on change:
Small changes start through motivation and repetition. You need to believe the value of change and experience it. You need to take charge and not always expect someone else to do it for you.