12-29-14

The holidays are officially over. It is time to get back to work. No more excuses for eating bad and deciding at the last minute that you are not going to come to the gym because you have too much to do. #takecareofbusiness

Fitness:

A1. Back Squat 4-5 x 4 @ 30×1 no rest
A2. SA DB Row 6-8 x 4 no rest
A3. Plank (Elbows) 60 sec hold x 4 no rest
+
4 rounds for time
8 Push Press ( 2 sec pause in rack position before each rep)
3/5 Strict Pullup
350m row

Competition:

A. Back Squat- 20 min to find 1 RM
+
2 Rounds for time
21 KBS 70/53
15 Front Squats 155/105
9 Burpee-6″ target
+
10 min cool down
AD, Walk, singles, Sled with no weight