“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.”

Work Out

Warm up: 2 rounds or 10 minutes
10 high knees
10 butt kicks
10 walking lunges
10 air squats
10 push ups
10 big arm circles each arm
Then:
Warm up with just the bar overhead 10-15 reps
Then
OHS @ 3x@40%, 3x@45%, 3x@50%; rest 2-3 minutes

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then

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Every Minute on the Minute: 8 min

(odd min) Regular grip Pronated Weighted Chin Ups 3-4 reps

(even min)Regular Bench Press @ 3-4

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then

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3 rounds

400 m run

30 jump rope

10 pull ups

 

Cool Down: walk rest 200 m, dynamic chest, shoulder, and hip stretching 15-20 mins.


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