GROUP WARMUP
2 sets – 
:30 air bike
5 Plate squats
:20 frog stretch
5 Goblet squats 
McGill big 3 

REST-PAUSE METHOD
a. Back squat 3 reps @85%
Rest 20sec
b. Back squat 2 reps @85%
Rest 20sec
c. Back squat 1 reps @85%
Rest 3-5 minutes

CHEST & BICEP WORK
Circuit 1:
3 sets –
8 Alternating glute bridge kettlebell bench press https://www.instagram.com/p/BxyQyBwFE0N/
21s tall kneeing barbell bicep curl

Circuit 2:
3 sets –
10 Close grip dumbbell floor press
12 Alternating seated dumbbell bicep curls

ROW PACE WORK 
500 meter row with no straps 
Rest 3:00 
1000 meter row with straps same pace 

HAPPY BIRTHDAY BRETT HAAKE!

Food for Thought Friday – Processed Food

Quality counts! According to results from a National Institutes of Health study, people eating ultra-processed foods ate more calories and gained more weight than when they ate a minimally processed diet.

Here’s the summary: People eating ultra-processed foods ate more calories and gained more weight than when they ate a minimally processed diet, according to results from a new study. The difference occurred even though meals provided to the volunteers in both the ultra-processed and minimally processed diets had the same number of calories and macronutrients.

Read all about it HERE