Be sure to listen to your body this week.  If you are competing in Crunchfest this weekend you will want to began dialing back your workouts.  Ask your trainer for advice on optimal performance.  

Warm Up:  

• 2 Minute Row 
• 1 Minute Plank S - Tap 
• 30 Sec Burpee 
• 2 minute Jump Rope 
• 1 Minute Hollow 
• 30 sec Single Leg Glute Bridge 

4 Rounds: 

• 8 Arnold Press 
• 10 Double Kb Deadlift 
• :20 L-Hold

Complete a round every 2 minutes for 12 Minutes or 6 rounds 

• 5 SA DB Thrusters (Right Arm)
• 5 Ball Toss  
• 5 SA DB Thrusters (Left Arm)
• Run 200

Cashout:  Coaches Choice