Thursday, August 24, 2017

Only 1 week left to submit shirt design


This is the last week to get your design in for the shirts. Voting will start September first with all the designs we have by then. You don't want to miss out on the fabulous prizes.

All the details are here: Shirt Contest Info



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between strength sets

Group Workout

then 

6 rounds at a challenging weight:
5 1-arm Swings L
5 Back Squats L
5 1-arm Swings R
5 Back Squat R

then

3 rounds at a challenging weight:
10 kettlebell good morning

then

2 minute hinge hold 



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