***WE ARE STARTING TO ACCEPT TOY DONATIONS FOR
CHILDREN LESS FORTUNATE THIS CHRISTMAS!
WE WILL BE TAKING THEM IN UNTIL THE 18TH, YOU DONT HAVE TO WRAP THEM!
***WE ARE HAPPY TO ANNOUNCE THE NOVEMBER BONUS CHALLENGE WINNER IS KERRY ARCHER!
KERRY WINS A iPULSE MUSCLE STIMULATOR!
CHECK OUT THE WHITE BOARD AT THE BOX STARTING MONDAY FOR DECEMBERS NEXT CHALLENGE….KEEP OFF THOSE HOLIDAY POUNDS! 🙂
-1 set 50′ alternating deep lunge
-2nd set 100′ alternating high kicks
1) Tempo Banded Hip Extensions- 16 reps (4sec hold at the top)
2) Reverse Barbell Lunges from the Rack- 16 reps
*Go tougher than last week on both exercises, whether it is more weight or slower tempo on all exercises….make it tough!
*If you can go heavier on the hip extensions whether it is heavier KBs or a Heavier Slam Ball in the front rack then do….just make sure youre not taking away from the tempo.
Each Round for Times Individually:
-100 Fat Ropes (+Double Unders)
-30 Thrusters (75/55) (+95/65)
-80 Fat Ropes (+Dubs)
-20 Thrusters (95/65) (+115/75)
-60 Fat Ropes (+Dubs)
-10 Thrusters (115/75) (+135/85)
*All sets should be absolutely at 100% speed