FYI- We will be running another nutrition challenge run and orchestrated by Kim Hoban, RD! Stay tuned for details and sign-ups. Tentative start date will be November 7th. Yes, we know it's during the holiday time but it's not to completely restrict you from enjoying this time but to keep you focused on your fitness and nutrition goals and turn "dieting" around into a positive lifestyle change! Check back in the coming days for final details :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 plank shoulder taps
10 PVC shoulder raises (on the floor)
20 tricep push-downs with band
:30 handstand hold

5 sets:
Push press x 2 @ 80-85% of 1RM
Weighted or Strict pull-ups x 2-3 reps
-Rest 2 minutes-

For time:
10 Wall Balls 20/14
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips

1 Wall Ball
10 Ring Dips