Tuesday, 22 December, 2015
Workout of the Day: Group Warm Up: Jog 400 m 1 x through of: 10 Super Slow Squats 10 Push Ups 10 Dumbbell Push Press... Read More
Dynamic Effort Uppers
Main Event: Speedy bench 50% x 3 x 10 60% x 2 x 10 Accessories: 2-3 Board press x heavy x 4 x 4 db... Read More
Kids: December 21, 2015
Warm up: 3 Rounds 2 Forward rolls -> 10yd line hop -> 10yd Backwards lunge walk -> 1o yd Roving plank Skill work: Angry gorilla... Read More