Monday, January 15, 2018

Refer your friends, get a special shirt

Gold on purple is pretty classy...
Remember, at the end of January we will tally up all of the referrals and and get the shirt order in for those of you who convinced your family and friends to train with us. We really appreciate those of you who took our challenge seriously and brought a friend in. It's always more fun to work out with folks you know.

Don't worry, it won't be gold on purple. For some reason EJ thinks it's going to be brown. We haven't decided, but it will be unique so that everyone knows you're so committed to the gym you're willing to risk a friendship to earn a special shirt.




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

bench press 8-5-3x5

Accessory/Skill

6 renegade rows between sets

Group Workout

3 rounds:
5L, 5R heavy kettlebell row 
rest as needed

then 

5 rounds:
moving fast
10 Box jump burpee
15 Underhand bodyweight row

then

2 x 20 PVC pull over



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