GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Push ups
5 External Obliques opener variation: leg raises
5 Russian Kettlebell swings
5 Goblet squat @ tempo 3 sec down

ODD OBJECT/STRONGMAN
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
Max effort Push-ups (20 or more)
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI

Circuit 2 –
3 sets of:
Max effort Strict Pull-ups (10 or more)
10 Dumbbell bench press
8 Feet elevated ring row www.youtube.com/watch?v=u3XIZSv2Npw

Circuit 3 –
3 sets of:
5 Tempo Sandbag squats (3 seconds down, 3 second pause at the bottom, fast up)
50ft Farmers carry stop & go deceleration (stop at 16′ and 32′ marks)

www.youtube.com/watch?v=y1KKviU809o

HAPPY BIRTHDAY JOHN K! 

New Products

You may have noticed some changes in our retail offering. Here are some cool new products we are carrying:

R.E.D.D. Energy Bars – these are delicious vegan snack bars packed with superfoods, vitamins and 35mg of natural caffeine.

Nooma – this is an organic electrolyte drink (coconut water) with only 30

calories and 7g carbs per container. There is no added sugar and the flavors are awesome (chocolate mint is my favorite)

We are discontinuing Progenex products in exchange for cleaner, better priced alternatives and Rx Bars, as these are readily available at big box stores at better prices than we can offer.