Think Fran is hard?  How about getting HUGE in Africa?!  Check out Anthony's blog as he chronicles his adventures in Senegal.  He is there for 6 months taking part in Health promotion work for malaria and TB prevention.

Weekly Warm Up

2 mins Skipping/Rowing/Jogging

3 Rounds of:

  • 15 Shoulder Pass Throughs
  • 10 Front Foot Elevated Split Squat/side
  • 10 Squats with Band around Knees



  • Thrusters (boys 95#/girls 65#)
  • Pull Ups