12.4.20 Bright Spots Friday!

Bright Spots Friday!! What are you celebrating this week?! I encourage EVERYONE to share on our Facebook group or chalkwall!! Can’t wait to hear everyone’s Bright Spots!

We have a poster for Missy at the gym. She starts treatment on Monday so if you want to send her words of encouragement please sign the poster, there’s also an envelope if people want to donate cash or visa/gas gift cards!

A. Strength

Bench Press

5 sets of 3 reps

B. Conditioning


5 rounds for time of:

7 Pull-Ups

14 Kettlebell Swings 53#/35#

21 Wall Balls 20#/14#

*coaches challenge C2B & 70#/53# KB

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike