July Challenge

Seven is the theme. Seven exercises and seven reps. Complete all exercises and record your time. See how you improve throughout the month or build some friendly competitiveness among your fellow members. The Menu: ⦁ Room run x7 lengths ⦁ Burpees x7 (modify if needed) ⦁ Sled push x7 lengths ⦁ Power bag squat press x7 (modify if needed) ⦁ Push up x7 (box, floor or rings) ⦁ Ring row x7 (or pull ups) ⦁ 700m row Do these exercises seven times. Sled: Male 35kg minimum Female 25kg minimum Power Bag: Male 15kg minimum Female 10kg minimum Consult with your coach for exercise modifications to suit your ability. You can also break up the sled push and rower distanc

Real Food Peanut Butter Brownies

Try this simple and delicious four ingredient recipe. Ingredients: 1 1/2 C mashed banana 2 Tbsp cocoa powder 2 scoops of protein powder (chocolate works well). This is not a necessity. 1/2 cup peanut butter (crunchy peanut butter is nice as it adds a bit of texture). Pic’s peanut butter is the best! If needed you can add 1-2 tsp of stevia to make it a bit sweeter. Alternatively you could use honey and/or make sure your bananas are super ripe. Method: Preheat oven to 180 degrees C – Mash banana, blend along with cocoa and protein powder. – Melt peanut butter so it is runny/smooth. – Combine peanut butter with blended mix until it has a sticky consistency. – Spread the mixture into

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