Every minute, on the minute for 20 minutes:
Minute 1 – 20 Abmat sit-ups
Minute 2 – Row for calories (M: 15 cals, W: 12 cals)
Minute 3 – 50′ Dumbbell lunge (M: 45 lbs, W: 35 lbs)
Minute 4 – 15 Push-ups
Minute 5 – 200 Meter run


A) Bench press @ 80%
4 rounds for max reps
*3 min rest*

B) 3 Supersets of:
10 Chin-ups
5 Man makers

C) 3 Supersets of:
Max rep elevated ring row
15 banded pull apart

Spring Nutrition Challenge
Week #5 Challenge – 300 bonus points

Athletes, this week is all about hitting your macros. Let’s see which team can get the most people to hit their macros ALL 7 days of this week! As individual athletes, you will receive 25 bonus points for hitting your macros all week.

“We hope you are developing good eating habits that will improve not just your quality of life but reach beyond you to your extended family and those you love. This is a lifestyle that you are learning and it can change your future if you want it to.”
-Mallee S.