“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:

200m jog (once)

3 rounds or 10 minutes

10 air squats

10 push ups

10 walking lunges

10 high knees

10 but kicks




BS warm up: 15 slow ass to grass back squats with just the barbell x2

back squat  5x@65%, 5x@75%, 5x@85%%; rest 2-3 min b/t sets

(Note: percentages are based off of heaviest 1 rep max back squat, if you don't know work to a tough weight. Use a spotter if necessary)


B1. 15 ring dips; rest 20 sec

B2. 15 Chest to Bar pull ups; rest 90 sec x 3 (Do B1 first rest, then B2 = 1 set)




4 sets

20 sec sprint; 10 second rest walk


Cool Down:

200 m walk; Dynamic chest and thigh stretching

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