BARBELL WORKOUT
Every 3 minutes for 15 minutes
5 front squats
Rx: 155/105 185/125-205/135-225/155-240/160
Master55+: 115/55-135/65-145/75-155/85-160/95
30 double-unders (60 singles)
front squats are cleaned from the floor – no racks

ALTERNATE WORKOUT
Every 3 minutes for 15 minutes
5 goblet squats
50 single-unders

STRENGTH
3 sets of:
8 (each arm) dumbbell rows
5 (each arm) kettlebell Z press

MIDLINE
2 sets of:
12 abmat situps
8 each way stir the pot
:30 hollow hold
:30 plank
:30 side plank left
:30 side plank right

MOBILITY
2 sets of:
1:00 each side pigeon stretch
1:00 each side couch stretch

HAPPY BIRTHDAY BRYAN BLAIS!

17.3 is in the books! PLEASE submit your scores if you haven’t done so already. That’s right…I’m talking to you. You’re already

on your computer or smartphone…just do it!

The Open shirts have arrived. If you pre-ordered, come get one!