Friday – 080715



Today is the last day to signup for the Body Fat Test!  There are 5 times left.  We WILL have the truck come back a couple months down the road to help people measure improvement.  Click here to reserve one of the last 5 spots.  Tomorrow’s nutrition seminar will start around 11 and end with a Q&A.  Remember click HERE and HERE to read two short articles that do a great job of giving you a basic idea of how this all works.  It is also a good idea to download MyFitnessPal to your phone before the seminar.  See you all tomorrow!

For today’s warm-up, practice or ask questions on a skill of your choice. OR you can do some mobility, everyone could stand to improve his/her mobility in something. DO NOT ask your coach “What should I do?” Do ask your coach, “I want to improve my ability to _____, what can I do to help that?”

Workout of the Day
In 30 minutes,
100/70 calories on the Assault Bike
Then perform AMRAP in remaining time of
15 Ring dips
20 Single arm overhead kettlebell walking lunges (10 per arm, 53/35)
400 meter run

If you run out of time and can’t run a 400 before the time expires, you will perform as many burpees as you can in the remaining time to boost your score.

Post your scores to the Whiteboard.

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