“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:
400 m run (once)
+10 minutes or 3 rounds of:
10 walking lunges
10 air squats
10 sit-ups
10 box step ups

BS: warm up 15 back squats with empty bar bell, controlled 3 second count down.
back squat- 5x@70%, 3x@75%, 3x@80%; rest 2-3 min b/t sets (%'s are of 1 rep max)


10 Thrusters @moderate weight; rest 20 sec
25 hanging knee raises; rest 90 sec x 3 sets

+ rest 5 minutes.


200 m run21-15-9 , burpee box jumps (24" box, burpee, then jump up on the box = 1 rep, 200 m run between each set for time)


Cool Down: thigh and shoulder dynamic stretches. 

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