November 17 2015

Thank you to all of our clients who make times like these possible!!

Also, Happy late birthday to Janessa!!!

Fitness:

A1. Shoulder Press 8 reps x 4 sets @ 31×1 no rest
A2. Barbell Row w/ Supine Grip 10 reps x 4 @ 31×3 no rest
B. TGU 3 per side x 3 rest as needed (HAP)
+
(Females)
C1. Pushups 6-8 x 5 @ 3010 (Please use a band if necessary, we need perfect form and no snaking) no rest
C2. RFESS 12 per leg x 5 @ 3010 no rest
C3. Seated Floor Press 10-12 x 5 @ 3010 no rest
+
(Males)
4 sets
Double KB OH Walk 30 sec
2 WW
4-6 Strict Pullups
rest as needed

Competition:

A. Deadlift Paused 2 inches off Ground 2 sec 3RM
B. -10% of A for 3
C. RFESS 10 per leg x 5 sets
+
EMOM for 18 min
1 min-10 Burpee
2 min- 8 BJSD
3 min-3-4 PC Tough weight; perfect form