Big Week Ahead
– Thursday at 5:30 PM is our Eat Real Food Challenge Kick-Off. Please read the materials I sent prior to the meeting and I will answer all questions.
– Friday is the Body Fat Test. If you haven’t already, please bring a check for $49 made to BODY FAT TEST. Make sure you are on time to your scheduled appointment. You will go under water, to bring a swimsuit and towel. Don’t eat within 2 hours of your test. You may work out and drink water before the test. After the test, you will receive a 4-page printout which shows where you are, where you should be, etc.
– Saturday is our Friends & Family Workout/Open House at 9 AM. Grab a buddy and come on in!
Workout of the Day
3 x 18.104.22.168.1 Tempo Weighted Pull-up
– 3-second count up/down
– rest 15 seconds between singles, as needed between sets
– scaled = regular strict pull-ups at tempo or challenging banded pull-ups at tempo
3 x 22.214.171.124.1 tempo strict handstand pushup
– Rx+ 6″ deficit
– Rx: to floor
– Scaled – banded to floor or pike push-up on box
– Rest 15 seconds between singles, as needed between sets
3 x 10 banded push-ups
– 3-second pause at top
3 sets, each for time of:
10 burpee box jumps 24″/20″
500 m row
– rest 4 minutes between sets
Post your scores to.