Friday, October 13th

8 of the Fittest Women on Earth Share Exactly What They Eat Every Day -Women’s Health

Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 12 minutes:
Minute 1: Dumbell Front Rack Split Squat x 8 reps 35/20 per hand  Left Leg
Minute 2:Dumbell Front Rack Split Squat x 8 reps 35/20 per hand  Right Leg
Minute 3: 15 Weighed Situps

B) Every 90 seconds, for 18 minutes (3 sets of each) of:
Station 1 – Pause Overhead Squats x 4 reps  (2 second pause in the bottom)
Station 2 – Banded Good Mornings x 20 reps 
Station 3 – Ring Row x 10-12 reps 
Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm (Wallball wall to GHD and back)

A) On the minute, for 12 minutes:
Minute 1: Dumbell Front Rack Split Squat x 8 reps 35/20 per hand  Left Leg
Minute 2:Dumbell Front Rack Split Squat x 8 reps 35/20 per hand  Right Leg
Minute 3: 15 Weighed Situps

B) 5 sets of:
Pause Squat Snatch at 65-75%  
All catches must have a 2 second pause & hold in the bottom prior to standing
Rest as needed

C) On the minute, for 10 minutes:
Back Squat x 2 reps at 65%

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