Lacquer

Complete as many rounds as possible in 5 min of:

10 pushups (strict)
10 pullups

Rest 2 min after the 5 min couplet.

Complete AMRAP in 5 min of:

20 squats
20 KB swings 25/35

Rest 2 min after the 5 min couplet.

Complete AMRAP in 5 min of

10 burpees
10 v-ups

Post total rounds from each couplet to comments.


21 Day Extras -

Perform 100 rope jumps during the 2 minutes of "rest."  Add a penalty of 3 rope jumps for each rope jump shorted (if any) - after the workout. IOW if you only get 50 of the prescribed 100, you are to add 150 rope jumps after the workout.  


General Thoughts:

You've only a few weeks until the holiday season takes over your life. From this moment until about the week of Thanksgiving you'll have a chance to off-set some cheats. But this will take focus. 

We challenge you to focus some deliberate effort on your nutrition and exercise for the next 21 days. We'll help. This focus starts today. 

Starting today, we challenge you to:

  1. Clean up your worst meal. If you suck at dinner - stop sucking! Stop it now. Choose a "safe meal" that you know will serve you. Here are some ideas on meals (skip to the dinner selections). Plan your meals ahead. If you blow it and don't eat the "safe meal" you intended to eat, make a rule right now that you can only eat a single protein bar or shake. That's it. Nothing else. Drink all you need. 
  2. Do the 21 day extras. For the next 21 days we'll post some extras here on the site for you to do. These will be aimed toward increasing your over-all fitness. 
  3. POST! Time to start doing that again. We are nothing without community. Community cannot happen without communication. If you accept our challenges, please indicate that you are out there daily. Just add little line of accountability, or of encouragement, or of whatever you feel would add to the collective in positive ways.   

We'll see you on the floor and/or in the comments!


Workout notes:

The couplets above may be done in any order. 

You only get 5 minutes. They'll pass much sooner than you expect. You can't afford to dink around if you expect to gain benefits today.



Amy gets her groove on!