June 1st..

June 1st.


Nice rack ladies







WO du Jour: warm up with Indian clubs and stretch bands.


set one: Dumbell complex. 2-45# without hands leaving handles until completed 5 rounds.
dead lift
high pull
dead hang clean
front squat
burpee (don't let go of handle, get your ass up and start again.)



Set 2 Kettlebells 2-20kg
do 5 sets.
5 thrusters
5 rope pull ups
5 Curtis "P" routine. ( squat clean, side lunges, and push press as one rep)

This is not for an amateur, so don't think it cool.