9.29.14

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

10 sets of 5 pistols per leg 
OR
10 sets of 10 lunges while holding sandbag

_________

OPTION 2: GYM

  1. Squat: warm up to working weight, starting from empty bar and working up in sets of 5, adding about 10% per set
  2. Put on a belt.  Do one all out set
  3. Take 30% off bar, and do 5 sets of 3, full depth if possible.
Posted on September 26, 2014 .