***The Vitality Challenge starts TODAY! If you haven’t yet signed up, click HERE, any questions, or information you have/need will be in the Vitality Challenge Facebook group!

Week 9
Warm Up- 1 Set
Bike or Row 2 Minutes- steady pace
Spiderman Stretch
Counter- balance Squat x8-10
SL Glute Bridge x6/side

CF Fitness
A. Back Squat (to box) 4×4 -Reference Jan. 15th, use the same weight across all four sets.
B. 5 Sets, no rest;
10 Wall Balls
10 KB Swings
10 K2E/ V-ups/ 15 Situps

Performance
A. Back Squat 85%x2, 90%x1
B. 3 Sets, no rest;
20 Wall Balls 20/14lbs.
20 KB Swings 70/53lbs
20 T2B
**Reference 8/21

Weightlifting
A. Power Clean + Power Jerk- Build to a Heavy (1+1)
B. Halting Snatch Deadlift- Max with good form
C. Back Squat 85%x2, 90%x1