MONDAY

We are starting week 4 of the Nutrition challenge. I’m super proud of everyone who is still hanging in there working hard and losing weight. Don’t forget to post your number for the week. I have the past sheets on my desk in a folder if you did not put your scores up for previous weeks.

Today is a holiday and kids are off from school, but class hours will not change for today or the rest of the week. If you are going away with your family, have a great week!

If you are going to attend the 8:30 am class, you must pre-register the night before by 10 pm on your TRIIB app. Thank you!

STRENGTH

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg

Supine medicine Ball Hamstring Curls x 15-20 reps

Strict supinated pull ups or Chest-to-Bar pull-ups x 6-8 reps

Rest app 30 – 60 sec between sets

METCON:

OPEN/PERFORMANCE

“Eighteen Wheeler”

AMRAP 18:

12 Calorie ASSAULT Bike

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

FITNESS

AMRAP 18:

12 Calorie ASSAULT Bike

15 Wall Balls (14#/9′ 8#/8′)

12 Dumbbell Snatches (25#/15#)

9 medball situps 14#/10#