Level 1

7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 2

7 Rounds

7 Overhead Squats, 75/45#

7 Knees to Elbows

Level 3

7 Rounds

7 Overhead Squats, 95/65#

7 Toes to Bar

Level 4 Rx

7 Rounds

7 Overhead Squats, 135/95#

7 Toes to Bar

Motivation

How is your nutrition challenge coming?  Most people struggle with nutrition, so be positive.  There is a lot to learn.  Most of us have been eating wrong for years.  We must reset the way our body works.  Our bodies are built for survival.  If we have been eating wrong then the body adapts to remain as healthy as possible.  This takes time to reset.  Lasting changes will take time.  We must remain focused on our long term goals.  The journey will be difficulty with ups and downs.  This is your journey.  Your long term health and quality of life will largely be affected by the choices you make today.  It will be worth it.

Strength

Day 1 or 2

Strategy

This workout is designed to be done very quickly.  The rep scheme of 7 and 7 should allow you to complete each movement without stopping.  Less than 7 minutes is a good target time.  That would equate to 30 seconds per movement or one minute a round.  Choose a weight that you know you can do for multiple sets.  There are 49 total Overhead Squats today.  I would rather you error on the side of light weight then to heavy.  We are looking for improved technique.  If you get to class early start warming up your shoulders and use the foam roller to loosen your upper back. 

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