Friday, September 8, 2017

Vote for the tshirt

Remember to get your votes in for the tshirts.  I'll hopefully get a chance to tally them this weekend and get the winner's order form created.



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

squat 8-5-3x5

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

6 rounds:
6L, 6R kettlebell back squat

then 

50 burpees for time

then

2 minute bottom of push up hold



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