Posted: April 8, 2015 in Uncategorized


Happy birthday Tiffany you’re amazing I love watching you work so hard every day and you do it with such an amazing smile your spirit and attitude are infectious to us so we are lucky to have you part of our family happy birthday.  


  • Roll out 5 min
  • Hip cross x 20
  • Lying banded hamstring 


  • Deadlift 5×5 @ 50%



  • 100 KB swings 
  •       2 rounds 
  • 1 leg RDL x 28 each leg
  • 1 arm snatch x 28 each arm 
  • Burpee pull ups x 28 
  •       Finish with
  • 100 V Ups 
  • 100 sit ups 
  • Accumulate 5 min of planks

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