Hi Friend,

Happy Monday to you! I hope you had a great weekend. The Alves had a nice weekend at home just getting settled and organized and visiting with neighbors and friends.

Week 2

We're going to aim for 1+ rounds on the first 2 core circuits, 2 rounds of the DB Complex and 2-3 rounds in the strength circuits.

Workout Schedule:

a.m. ABA

p.m. BAB

DB Loads:

Workout A - 20-40% and 15-35% BW for Total DB Load for DB Complex; 25-45% and 15-35% for Strength Circuits.

Workout B - 25-45% and 15-35% BW for Total DB Load for DB Complex and strength circuits.

Cardio Minutes - Week 1

We did 24min / workout in class and 20min / workout virtually.

Guest Month

All of September is a guest month. If you know someone who can do what we do and might enjoy what we do, invite them (friends don't let friends train alone - wink). They can be your guest and train with you at your regular workout time or they can train at a different time and they can be my guest on your behalf and I'll look out for them.

Either email introduce them or send them this link to sign up or both.

See you soon.

Coach Mike

p.s. what'd you do for cardio minutes last week? Please reply now if you haven't already.