BBBBRRRRRRRRR ITS COLD OUTSIDE!!!!!!  So does that mean that you should just sit at home with a cup of hot chocolate by the fire place and watch a movie?  NO!!!!  well I take that back....do it AFTER you workout for 1 hour at the INFERNO!  But seriously, it is REALLY cold in the gym and you guys need to make sure you are wearing the appropriate clothing to keep yourself warm and allow those muscles to be soft and pliable.  For example, as much as I like to see our women in short shorts and tanks, its not the best outfit when its 40 degrees in the gym.  Please wear your tights or sweats, long sleeves, light jackets, fleece, hats, and gloves even to keep yourself warm so that you are still able to break a light sweat during your warm-up.  Layer your clothing so that you can take something off right before you start the workout and then more pieces to take of during the workout as you heat up.  BE SMART ABOUT YOUR TRAINING!!  Don't make it so that your trainer has to have you running around and doing all these extra things to get warm.  Come prepared!!

PALEO CHALLENGE "AFTER" PICTURES WILL BE DONE ON WEDNESDAY AFTER YOUR WORKOUT!!!

BURPEE CHALLENGE: 26 Burpees

FEEL THE BURN!!!

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"Boom-shaka-laka"

INFERNO Warm-up x 3

Complete the following:

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5 Rounds:

Max time Ring Hand Stand Hold (or regular on the wall HS hold)

Max reps Deadlift (315#, 225#)

*the switch between each move and each round is immediate!!  Score by your average of all your holds and all your deads.  should be a number like this: 45 sec/14reps.

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then...

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Paused Push Jerks

3-3-3-3

*when you take the weight off the rack you need to hold it for a count of 10 before you can start your first rep. Then jerk your first rep.  When you lock it out, you have to hold it for a count of 5 before you can bring it down.  Hold in the rack position for a count of 5 then jerk your second rep.  Continue the same way for all 3 reps.  Keep a strong position through the entire lift.

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MWOD.....get your hips ready for deadlifts

[youtube https://www.youtube.com/watch?v=WPuGRbznCSc]

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