If you did not do Thursday’s challenge, do Thursday’s 3, 4, 5, Fabulous challenge. Skipping Thursday’s challenge was a travesty of justice and an insult to your own greatness. You should not insult your own greatness.

If you did Thursday’s challenge, good for you. Friday’s challenge is:

20 pushups
20 very very slow overhead squats
20 pushups
20 high jumps
20 pushups
20 high jumps
20 pushups
20 very very slow overhead squats
20 pushups

This can be done all in one session, or split up throughout the day. For this challenge, choose quality of movement over intensity.That is, pay exquisite attention to how you are moving as you go through your pushups, squats and jumps. Does your plank feel solid? How’s your shoulder mobility in your overhead squat? What about shoulder stability? Can you hold your strong core position all the way to the bottom of the squat? Can you get an inch lower? On your high jumps, what can you adjust to get an inch higher?

Each set of 20 will take about 90 seconds. Isn’t it kind of amazing to pay such intense attention to something for 90 seconds? See if you can carry that kind of exquisite attention over to something else throughout the day. It doesn’t need to be long stretches. 90 seconds is a lot of time when that’s all you’re doing.

If you’d like to share what got the benefit of your full attention, please do so in the comments.