LAST DAY TO REGISTER FOR THE 6 WEEK CHALLENGE
https://trainharderinc.com/6-week-open-challenge/
We will be getting everyone’s shirts size tomorrow and putting the shirt order in for the Challenge Shirts by the end of the day so we can have them for the start of the challenge
-Participants will need to do their first INBODY weigh in on Friday, Saturday, Sunday or Monday. A coach will help schedule that with you, only takes a few minutes.

Monday Warm Up
5 Rounds
5 pull ups
10 Push ups
15 squats

Strength-
Pause Back Squats. Pause 2 seconds at the bottom of each squat
4,4,4,4,4
Warm up with lighter weight first.. then work from 70 to 85ish percent!
Full Squats! Depth over weight, if you can’t get low enough (injury is the exception) the weight is too heavy. take weight off and get low.

Wods- Does not matter which wod you start with, 3 minutes recovery. looking for max effort during the 5 minutes of work!
5 Minute Amrap
10 Rower Cals (we will move the rowers over by the wall balls
10 Wall Balls

Rest 3 Minutes

5 Minute Amrap
7 Bikes Cals
7 Burpees

Rest 3 Minutes

5 Minute Amrap
7 Dumbbell Thrusters
7 Pull ups