Warm-up
+
Weighted pull-ups
1-1-1-1-1-1-1
If you can't do weighted and you are doing assisted; try and do 10 chest to bar assisted pull-ups

5 rounds for time:
15 back squats ( men 95/65) ( women 45/25)
9 handstand push-ups if you can do them against the wall or 15 if you do them off the box
25 Double-unders if you do singles it will be 5 singles for every 1 double-under


3,2,1, Go!


Week 5 of the Zone Challenge. How is everyone doing?

Zone tip of the week: 1. Always eat within one hour after waking. You must eat a minimum of 3 meals and 2 snacks every day. Afternoon and late evening snacks are critically important for staying in the Zone. A Zone meal should give you 4-5 hours in the Zone, a Zone snack 2-2.5 hours. You must eat every 4-5 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren't hungry. That means your insulin levels are stabilized.