Tuesday 8/5

Yoga tonight @ 6:30! Bring your own mat!

The bus to Boston is filling up! Only a few seats left. I will be collecting money next week if you're on the list. Please purchase your tickets now - go to thebostoniron.com to purchase them. 

$25.00 for general admission. 

DONT FORGET TO ORDER YOUR CUSTOM FIT MEALS! We are still in need of a few more to sign up. This is a great program with amazing food. We weren't kidding when we said this is that nutritional key you guys ask us about. No matter what your goal they have a solution for you. 

Fitness 
Strength

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg 
Rest 60 seconds
A2. DB External Rotations x 6-8 reps each arm
Rest 60 seconds

A3. Knee Tuck ups x 10 reps as high as possible 

Rest 60 seconds

Wod 

3 rounds for time 

400 meter run 

10 db burpee deadlifts (50/25#)

Performance 

Strength

4 sets of:

A1. Front Squat x 3 reps @ 85% 1RM FS 

rest 60 seconds  

A2. DB external rotations x 6-8 reps each arm

rest 60 seconds 

A3. Strict toe to bars x 8 reps , legs as straight as possible

 
Wod 
3 rounds for time

400 meter run 

10 db man makers (40/20#)