Monday, January 16, 2017

Workout of the Day

A.
Front Squat
Three sets of: 4.4.4.4. at 65%
(or 5-15 lbs heavier than your last FS session)

Rest 30 seconds between clusters, 3 minutes between sets

B.
Three rounds of:
1 min of Assault Bike (ladies Airdyne)
1 min of Toes to Bar
1 min of Walking Lunges w Plate OH (45 / 35)
1 min of Rest

Each movement will be scored for reps/calories

The Clean Eating Nutrition Challenge begins Monday, January 16. Improve the way you look, feel, and perform mentally and physically after 5 weeks of clean eating. What you need to do:

1). Sign up & approve the $15 buy-in charge here https://goo.gl/forms/GMHxV7kbx8UGfTLZ2

2). Take your “before” photos and send them to whitney@whitneytycer.com.  Please make the subject header your first and last name “Jan 2017 Before Photos” (ex. Whitney Selleh Jan 2017 Before Photos).  Your “After” photos should be similarly titled as Feb 2017 After Photos.

3). Join our Facebook group: https://www.facebook.com/groups/fortepaleochallenge/

4). Submit your points weekly: https://goo.gl/forms/Gdz71tecfIGVYsvn1

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