Posted: July 1, 2015 in Uncategorized

Today will be Tony’s last day at the gym. We were extremely blessed to have him as part of our gym family. His consistency and intensity during workouts was always great to see. Tony you will be missed brother best of luck on you job promotion and move to the east coast! We hope you will come back and visit whenever you can 

WARM UP 

  • Hip cross x 20 
  • Runners stretch 2 min each side
  •    *get that forearm to your instep 
  •      And get your upper body as deep as  
  •      You can into the stretch. 

STRENGTH 

  • Deficit Deadlifts 2in riser 8×2
  •     *use caution when pulling from 
  •       deficit. Make sure your flexible
  •       Enough to get into a tight set up 
  •       do not pull from an unsafe position

CONDITIONING 

  • 400m run
  • 100 double Unders 
  • 25 Burpee box jumps 
  • 50 KB high pulls 
  • 50 Knees to Elbow
  • 50 V Ups/GHD sit ups
  • 25 power cleans 60/40
  • 100 double Unders
  • 400m run 

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