GROUP WARMUP
:30 Bike or Ski
5 Plate squats (tempo: 3 sec down, 3 sec hold)
10 PVC lift offs
5 Bent over dumbbell ‘Y’ raise
McGill Big 3

SQUATS & LUNGES
Circuit 1:
2 sets –
8 Sandbag squats + 6 alternating stationary lunge 

Circuit 2:
2 sets –
8 Kettlebell front squats + 6 walking front rack lunge

Circuit 3:
2 sets –
8 Landmine squats + 6 alternating reverse lunge

MID & UPPER BACK
Circuit 1:
3 sets –
8 Low seated cable or banded row
8 Dumbbell incline bench 

Circuit 2:
3 sets –
10 Kettlebell alternating dead start row
10 Feet elevated on box push ups

THRESHOLD WORK 
Every 2:00 for 6:00
500 meter bike erg – max effort 

Food for Thought Friday

Well, this isn’t exactly a food post, but I feel what you put ON your body is as important as what you put INTO it. Most of us read food labels, but do you also read labels for your cosmetics and body products?

That said, there are lots of chemicals found in lots of skin care products. Some, including the ones below, have been shown to cause issues. You may consider switching to clean products in order to minimize exposure to harmful chemicals.

• Triclosan: it’s the ingredient used to reduce bacteria in products and it has been linked to skin cancer and thyroid issues.
• Sodium Lauryl Sulfate: a chemical that acts as a foaming agent in many soaps and washes. It’s highly-irritating and, with prolonged exposure, it can cause issues with the nervous system and kidney and liver function.

Now, go check your labels!