2-26-14 New Shirts!


Challenge Shirt

Skill Work (3x) 1 min Hollow Hold 30 sec rest 1 min Plank (45#/25#) 30 sec rest 1 min bottom of squat hold 30 sec rest

Scapula Work 2 times through 3 Reach, Twist & Lift both right and left sides 15 Scarecrow (5#/2.5#) 10 Scap pushup 5 I, Y, T

CONDITIONING 13 min AMRAP 200m Run 10 Push Press (75#/55#) 10 Sumo Deadlift High Pull (75#/55#)

WE FINALLY got the challenge shirts all ready to ORDER! We need to have all of the orders in by Thursday night as we will be placing the order Friday so we can have them by the first Friday in march to be able to pass them out to all of the challenge participants and winners!! If you have been participating in the challenge and you paid your $30, then this shirt is included in your fee for the challenge. If you would like to purchase one of these for yourself even if you didn’t do the challenge, you are welcome to do so. The cost is $20 and payment will need to be received before we submit the order on the 28th.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

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