Monday, January 7th

Great words from Coach Megan:
Hey, gang, it’s a New Year, and I’m sure you have new goals! The Goal board is wiped clean and ready for your 2019 goals, so make sure to put your new goals up for 2019. When making your goals make sure they are SMART (specific, measurable, attainable, realistic, and time-bound). All of us coaches are here to help you get to your goals!
Here are mine for 2019…
1. Take rest days (1 active and one full recovery)
2. Work on Muscle Up Progression
3. 15 Unbroken Butterfly Pull-Ups
4. ROMWOD at least three times a week
5. 50 squats everyday (any variation)

Let’s have some fun this year and hit those goals!!
Tabata Warm-up
Jumping Jacks
Shoulder Taps
Banded Pull to Face
Hollow Rocks
Seated DB Press
Seated Banded Lat pulldown
Banded Tricep Extension
Rest 2Min
4x30sec on/30sec off
Bottom of Push-up Plank Hold
Alternating DB Snatches 50/35
C2B Pull-ups
(15Min Cap)

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