Oct 26th 2018

I was reminded by a good friend this week about how much you have helped change my life. I am sure just like family we can get on each others from time to time, the gym could be a little cleaner, the music could use a little more attention, but my life is better because of you. Just a simple reminder and a thank you!! Please remember you may have the opportunity to have a positive impact on someones life today. Attack today with a level of enthusiasm and responsibility that is unmatched by the rest of mankind. “If you want to change the world find someone to help you paddle.”

Fitness:
A. HC + 3 FS- work to a heavy complex for the day
+
3 sets
12 DB Thrusters
12 Burpee Over DB’s
+
3 sets
10 Burpee Box Step Overs (WTD)
1 sled push
+
3 sets
Malcolm
rest as needed

Competition:
Good aerobic Warmup 10-15 mins
+
Every 4 min for 4-5 sets
10 Burpee Box Jump Overs
10 HPS 95/65
10 Thrusters
+
rest as needed
+
3 sets for play/fun/ and the PUMP
8-10 Strict PU
10 Z Press
10 SA KB Row
8-10 Dips
rest as needed