Tuesday 10/13/15...#1.Bench + dips #2. AMRAP-20...lunge, ball slams, v-ups w/medball, dubs

#1. Strength: Bench press 5x5
      ** Do max rep dips / tri downs btw sets

#2. AMRAP - 20
     10 lunges
     15 ball slams
     20 V-ups w/medball
     25 DUBS

#3. Day 13 AB challenge:
     60 sit ups
     75 crunches
     40 leg raises
     50 second plank

DRINK YOUR WATER.......

Almost 2/3rds of our body weight is "water weight". Blood is 83% water. Muscles are 75% water, the brain is 74% water, and bone is 22% water. So what do you think happens when we aren't adequately hydrated? Our bodily processes can't function optimally. We're depriving them of an essential nutrient.

Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day (ideally 1/2 your body weight in ounces of water) will: Improve your energy, increase your mental and physical performance, remove toxins & waste products from your body, keep skin healthy and glowing, help you lose weight, reduce headaches and dizziness, allow for proper digestion, and help to keep you more Alkaline (prevents the build up of acids).