Tuesday October 4, 2016

T-shirt order forms are due tomorrow!!

Strength:

Man-Makers

Heaviest load DB for 5 sets of 5 reps, rest as needed between sets

MetCon:

Row 2000m total at the following sustained pacing.

500m @ 25spm

500m @ 22spm

500m @ 28spm

500m @ 25spm

Strength Accessory:

3x8 Push Jerk Technique, low weight

Set Up - Start with two dumbbells, one in each hand, with your body at the top of the push up position Execution - Pull yourself down into the push up position and push back up, then one arm at a time, pull the dumbbell up to your chest then back down to the ground.