* Pure Pharma Products why you should take them and how to order HERE

**Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Deadlift: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is to build heavier than last week.

2) Dumbbell Split Squats: 3 sets of 8/side

Warm-up as needed. Rest 90 seconds between sets. Perform all 8 reps on one side before moving to the other.

3) AQAP:

21 Dumbbell Hang Squat Clean Thruster 25/15

400m Run

15 Dumbbell Hang Squat Clean Thruster 25/15

400m Run

9 Dumbbell Hang Squat Clean Thruster 25/15

400m Run

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Del getting some love on the update show