FRIDAY 1-8-16

If you weren't able to attend the last seminar, make sure you sign up for this one.  Bring a friend and share the awesome.



  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats


  • All: Deadlift (5x5)


  • 10x50 y sprints