All sales will be on hold until we finish our new location move and set up. We’re excited for the much needed change and, as always, we’re incredibly appreciative of your continued support. Stay dangerous -Team

Strength Cycle Week 11 Day 4

Dynamic warmup (10 min)

Strength

Pause Front Squat - work up to 5x3; moderate, with a 3-sec pause at the bottom

BB Box(20") Step-ups - 3x10 each leg; moderate weight, do one leg before moving to other

Behind the Neck Strict Press(snatch grip) - 5x5; light to moderate. focus on form.

Curls + Skullcrushers(w/ curl bar) - 3x8+8; moderate weight

Weighted+Unweighted Sit-ups - 4x25; w/ 25# plate, try to reach 25 sit-ups. if you burn out before you hit 25, drop the plate and finish the set unweighted. Continue for 4 sets.

MetCon

Med Ball Slams(20#) + Farmers Carry(35# each hand) - 8 rnds; Med ball slams for :30, followed by Farmers Carry's for :30, no rest in between.

Static stretch (10-20 min)


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