1-10-18

1-10-18

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GET READY FOR OUR 40 DAY BODYFAT CHALLENGE STARTING NEXT MONDAY!!!


WARM-UP

400M Jog

100′ Alternating High Kicks

75′ Lunge


STRENGTH

EMOM-every 2mins for 16mins

-4 Partial Deadlifts (2″ above the floor)

*Heavier than the sets of 5 last week!

*Do not speed through these, control each rep and focus on your back and hamstrings keeping tension.


WOD

10 Sets

-60sec Max Cal Row

-60sec Rest

*Stick to the rest and dont take anymore, try to be as consistent as possible throughout all sets.

*Goals to aim for:

Men- Above 18 cals-RX / Above 22 cals RX+

Women- Above 14 cals RX / Above 17 cals RX+


EXTRA WORK

5 Sets

-Ring OR Box Dip Static Hold- 30secs

5 Sets

-Hollow Hold- 30secs

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