110923

Friday

Warm Up:
4 Small, 4 med and 4 large arm circles: forward and back, thumbs up and down
15 burpees w/Strict Pushup
3x5 unbroken kipping pullups
10 pass thrus
3 sets of 8 banded good mornings


15 min goat: choose a skill and do 1 to 3 reps on the min. for each min for 15 min. (record reps)

Strength: Deadlift
Resting 60 secs between sets
Start at 50-60% of 1rm max, and increase weight gradually if speed and form hold
2-2-2-2-2-2-2-2-2-2


FGB was on NBC this week

Even though the event is over, you can still donate