* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both.

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) 20 minute EMOTM:

Movement 1 – 1-5 Pistol Squats/side

Movement 2 – 1-3 D-Ball Over Shoulder

Pick reps you can maintain for all 10 sets.

WOD:

3) Overhead Squats: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible.

4) Snatch Push Press: 3 sets of 7

Rest 90-120 seconds between sets. Heavy as possible.

5) AQAP:

21-15-9 Deadlifts 315/205

3-2-1 Legless Rope Climbs 15ft

Extra Work:

6) V-Ups: 4 sets of 15-20 reps

Rest 90-120 seconds between sets. 

7) Dumbbell Floor Press: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo