10.6.14

NEW FORMAT STARTING TODAY: PICK AN OPTION BASED ON WHERE YOU ARE TODAY.  IF YOU ARE AT WORK, DO THE STATION OPTION.  IF YOU ARE NOT, DO THE GYM OPTION.  REST DAYS, AS THEY COME UP, ARE REST DAYS REGARDLESS OF IF IT'S YOUR SHIFT OR NOT.

OPTION 1: STATION

20 Minute AMRAP:

100 Air Squat

20 Iron Mikes (jumping lunges)

100m suicide sprint

_________

OPTION 2: GYM

Squat: warm up to working weight, starting from empty bar and working up in sets of 5, adding about 10% per set

Put on a belt.  Do one all out set

Take 30% off bar, and do 5 sets of 3, full depth if possible.

Posted on October 5, 2014 .