Tuesday November 25th 2014

It looks like the hoodies and tanks are on their way! If you have  not yet settled up for your order please do so soon! Also we will be putting in an order for T shirts and toques so please fill out a form if you would like any.  They do make great Christmas gifts :-)

Speaking of Christmas gifts, I am also putting in an order with Rogue so if you need any stocking stuffers for anyone - or yourself - please let me know what you would like! 

Prep
5 min mono structural 
Coach's choice dynamic 
Bottom squat prep 2 min per side 


Strength 
Pause squats 
3x4 @ 60% with a 5 second pause in the bottom 
* No bouncing out of the hole


Conditioning 

Tabata of;
Ring push ups 
Pistols or air squats 
Inverted burpees 
Sit ups 

Recovery 
2 lengths samson stretch 
25 Back extensions 
Couch stretch 2 min per side