“We’re happy to announce that after a year of trying to keep up with orders, our small ass company is being forced to expand, thanks to all of you supporting the community. During the intermission, we will still have our ready-to-ship products and fitness packages available, but all else will be put on hold. We will keep you posted with details regarding the transition via social media, and as always, much thanks for all the support. We’re grateful to have a community like ours and supporters like you.”

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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