Shape Shifter

10 min AMRAP:

250 m row
20 hanging Aussies
20 alt. DB biceps curls 15/20 (L+R=1)

Post rounds completed.  Rest 1 min. 

10 min AMRAP:

20 plate squats 25/45 (hug the plate)
20 lunge switches (L+R=1)
200m run (1 min band sprint = ice alt.)

Post rounds completed.  Rest 1 min.

10 min AMRAP:

20 incline pushups
20 OH triceps ext. 15/25
20 mountain climbers (L+R=1)

Post rounds completed. 

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Challenges Wk 8 

Physical Challenge

- 3s of 20r piri crunches daily.  
- Rest 90 sec between sets.
- Add 5r per set, per day if able.  

Nutrition Challenge  (Video)
- Be sure you are getting enough Vit C (females 85mg/day, males 90mg/day)
- Natural sources are best.
- Please post best types and prices of supplements (if you take them). 

Lifestyle Challenge (Video
- Finish "The Alchemist" by Paulo Coelho
- Post thoughts daily to comments.

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Additional weekly challenges are meant to help you discover healthy aspects of fitness that apply to only you.  By focusing on these challenges you may learn skills and abilities that will transfer to other aspects of life.  The challenges are also designed to patch holes in your fitness & nutrition if you have them.  

Please join us, if you like.  We look forward to hearing about your experiences.  Hopefully we can all learn from each other.  

Soon, the weekly challenges will be issued (by email) only to those who request them.  They will be subscription based ($45/year).  If you'd like to recieve them, please notify us by sending your email HERE.   

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Aleisha & Tony, somehow making "team squat" look ... fun?