Competitors

 Congratulations- you have made it through week 2 and now we move into some tougher training.  Please don’t be discouraged with your weight loss.  There are a couple of reasons why your weight loss may not be as fast as you would like but I feel confident that we are all going to reach our goals.  Focus on good daily habits and hard work and all will come together in the end.  You have had the last 2 weeks to fine tune your eating and get your habits under control.   Now is the time to buckle down on our diet and really hit the training hard. 

Please e-mail me back with what time you  can make it on Thursday.  The majority of people said Thursday was the best day to make it for a competition.     The first competition will be worth some pounds taken off your  total at the end.   I will let you know that amount prior to the competition. 

Totals so far…. I can’t make this stuff up:   68 Pounds for the police and 68 pounds for the fire.   There are still 2 people on the fire side and 1 person on the police side that needs to weigh in.   I I will  get you the percentage totals once they weigh in.

Warm-up:   1:30 of each Row/Med-ball situp/Run/Jumping Pull ups   2x through each station

Brutal Workout Today:
Tabata Plank:    20 Seconds of plank followed by a 30 yard sprint and a 10 second break   8 Intervals
Tabata Squats:  20 Seconds of squats followed by a 30 yard sprint and a 10 second break   8 Intervals
Tabata Push Ups:  20 seconds of push ups followed by a 30 yard sprint and a 10 second break   8 Intervals

Nice job today from everyone!  Lot of teamwork and encouragement today!