For time:

50 situps
50 crunch twists L
400 m run
50 crunch twists R
50 back extensions
400 m run
1 min 6" leg hold
50 KB juggles 25/35
400 m run
50 tick tocks L 25/35
50 tick tocks R 25/35
400 m run
1 min ab bridge hold
50 crunches
400 m run

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Daily Extras - 

Double the tic-tocks. Partition them if you like. 

Workout Notes: 

  1. Be careful if you take the run outside today. It's kinda dark and the lighting isn't great. Maybe bring a light?

  2. Crunch twisting to the R means only R. They are repeaters. 

  3. Don't love the thought of juggles? Cool just let it fly a little bit without flipping it (demo'd on the R). Letting it go at the top of the arc and catching it on the way back down will still reward you with most of the benefit (sans coordination & accuracy). 

  4. Why KB juggles? It really is a different thing. 50 swings vs 50 juggles feels VERY different. Plus, I like to stimulate as many aspects of fitness as possible. Juggling a KB increases your skill, coordination, balance and accuracy. This is in ADDITION to the normal benefits of a KB swing. We don't do these all the time so try to milk as much benefit from them as possible. 

  5. Does the 6" leg hold hurt your low back a smidge? Try bending your knees, elevating your legs and pressing your low back into the floor harder. 

  6. If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball.  Don't have a ball?  Cool, just roll up a towel and place it in the small of your back.  Keep the small of your back pressed into the towel at all times as you do your crunches.

Musings …

Linds and I kinda can’t believe how our teen GPP classes have taken off! The Varsity Boys are trimming up, building muscle, and getting strong as hell. The Wolfpack Girls are getting fit, strong, and and body confident. The thing we are discovering is that there is a need for this type of fitness dynamic for teens. The girls need the girls. The boys need the boys. We are absolutely floored with the commitment and dedication and growth these kids are making every week. The classes keep growing, the kids keep coming, and the kids are thriving. Plus, we really, really like each and every one of them. They are amazing. We’d love to see your teens there if they aren’t already. Let them come try it one time. If you are interested in signing up, here is the link for the Girl’s Wolfpack and the Boy’s Varsity classes.

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