we are back..

ellen.

plank.

putting out effort.

remember that your body follows your head: while looking downward your spinal chord is curved. even when fatigued, keep your head up and flatten out your back.

keep your arm posted to your ear with a straight line from your wrist to your hip.

coday!

pull

saturday morning:

cody, tj, brad, steve:

warm up: row/ride/jump rope

ball slam ladder 1-10 held overhead between efforts.

5-10-15-20-5

squats @ 45#/25#

pushups

kb cleans @ 35#/40#/25#/20#

pullups

cody: 19:43

tj: 9:27

brad: 13:20

steve: 11:09

cooldown:

5 burpees

30 yards bear crawls

5 rounds

monday: 9/13

steve, john, randon, dustin

warm up: 10:00

x30 squats

x30 pushups

x30 goblet squats

90 yards lunges

60 yards single hand over head lunges

30 yards rack held lunges

6 way bb complex:

x6 of each:

dead lift

bent over row

front squat

push press

good morning

back squat

15 yards forward/backward farmer carries

x10 pushups

5 rounds

cooldown:

5x5 kte

ellen, dani, melissa

warm up: 10:00

x10 squat

x5 goblet squat

5 rounds

90 yards lunges

60 yards bear crawls (giraffe crawls?)

30 yards broad jumps

1:00 work/:30 rest

p1: rope pull/sprint

p2: push press

p3: plank on hands

3 rounds

atomic sit up ladder 1-10