Thank you to all of those who have brought friends so far this week! I hope they’ve all enjoyed it and are interested in coming back! If you haven’t brought any friends yet, you still have the chance on Thursday and/or Saturday. Get your co-workers, friends, boyfriends, girlfriends, husbands, wives, moms, dads.. who ever you can think of! There are very few greater gifts than the gift of fitness! Who wouldn’t want to be given greater health, more strength, and awesome amounts of energy?! Bring um out and we’ll have some fun 🙂
Strength: 4×12 (6 per leg) of single arm DB overhead walking lunges (heavy)
For the lunges, since this is strength we need to be going heavy. If normally you Rx a workout with a 50lb DB, aim for 60 or higher (can go to KB if needed) Complete 12 reps with right arm, then second set will be with left arm, but if going truly heavy and it is necessary to switch at 6 reps, that is okay.
Conditioning: Fight Gone Bad Style – 3 Rounds, total of 14 minutes 1 Minute wall Balls 20/14 1 minute sumo deadlift high pulls 75/55 | 65/45 | 45/35 1 minute box jumps 24/20 | step ups | lower height 1 minute push press 75/55 | 65/45 | 45/35 1 minute rest