60 sec Hollow Hold
30 sec rest
60 sec Plank (45#/25#)
30 sec rest
3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)
(2x) Burgner Warm-up with empty bar
NUTRITION CHALLENGE TEST #1
5 min – 2 Reps EMOM of a 70%ish – Clean and Jerk
10 min – 1 RM Clean and Jerk
REST AS NEEDED
10 min row – Max distance
Once you have signed up, below, we will add you to the facebook group where we will be providing helpful information, including a complete meal plan, so that you can succeed and meet your goals!
We will also provide you with your own tracking form where you and a few coaches will have access to your data and can give you regular feedback and help. On this form you will enter your food log, track workouts and a few other things. 1-7-4 will be one of our test days, so if you are participating in the challenge be sure and record the information so you can enter it in on your tracking form.
Here are the dates and times that pictures and measurements will be taken (Stacey is handling this exclusively and only at these times and locations).
Tuesday – 5 & 6, 10 am 5 pm, North Gym
Wednesday morning – Thursday afternoon, South Gym
HERE is a helpful page of “Do’s and Don’ts” to help you with your nutrition choices.
HERE is another document with some helpful hints.