"Motivational Monday"

Never give up.

Never give up.

Weigh ins for the Weight Loss Challenge will be anytime today from 11-1 p.m. and 4-7 p.m.  All the money will go back into the pot and split between the winners!!  :)

Warm Up (NFT):

2 Rounds:

  • 300m Row
  • 20 Hip Swings (F2B/S2S)
  • 20 Body Weight Lunges

Then...

Half Tabata (4 Rounds):

  • Plank (20 Sec.)
  • Superman (10 Sec.)

Strength (4 Rounds):

  • 8 BB Step Ups (4/4)
  • 4 Broad Jump
  • 3-5 Strict Pull Ups
    * Add 5-10 pounds from last week on the step ups, if possible *
    * Add a pause at the top or do extra reps on the pull ups, if possible *

Met-Con (5 Rounds):

  • 10 KB Goblet Squat
  • 10 Med Ball Sit Up
  • 10 Russian Twist
  • 50 Jump Rope (25 D.U.)
    * Over & Back is 1 on Russian twist *
    * Use a med ball for more of a challenge on Russian twist *

Mobility (NFT):

  • Couch Stretch (2 Min. Per Leg)
  • Foam Roll (T-Spine & Lower Back)