“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.”


Warm up:
Row (slow) or job (slow) 250m
10 minutes or 3 rounds of
10 air squats 
10 push up
10 walking lunges
10 light Russian kettle bell swings
Then: Back Squat warm up 5-7 mins
3 back squats with just the bar (good form)
3 back squats with little weight (good form)
2 back squat with same weight (good form)
back squat- 5x@50%, 5x@55%, 5x@60%;
rest 2-3 min b/t sets (% are the percentage of 1 rep max weight. If 1rm is not known start light and work to moderate load.)
B1. 10 ring dips; rest 20 sec

B2. 7-10 pull ups (strict if possible) ; rest 90 sec x3

For Time:
box jumps
standing press - DB's (light weight)
Cool Down: 200 meter walk, 15 minutes of dynamic shoulder to chest to thigh/hip stretching. Roughly 30 seconds per stretch

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