RECOVERY DAY A. Mobility and Maintenance * spend 15-30 min light cardio first thing in the morning (swim, bike, walking)… Read more Thursday 1/31/13

FITNESS Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10… Read more Wednesday 1/30/13

FITNESS A. Power Clean Take 15 minutes to build to a heavy single B. HPC Ladder In 12 minutes, complete… Read more Tuesday 1/29/13

FITNESS A. Four sets of: Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Reverse Lunges x 8-10 reps… Read more Monday 1/28/13

RECOVERY DAY A. Mobility and Maintenance * spend 15-20 min light cardio (swim, bike, walking) * Inflammation management (heat, compression)… Read more Sunday 1/27/13

Partner Murph In teams of 2 complete the following for time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Squats… Read more Saturday 1/26/13

FITNESS A. Four sets of: Front Squat x 6-8 reps @ 30X1 Rest 45 seconds DB Push Press x 6-8… Read more Friday 1/25/13

RECOVERY DAY A. Mobility and Maintenance * spend 15-20 min light cardio (swim, bike, walking) * Inflammation management (heat, compression)… Read more Thursday 1/24/13

FITNESS A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on –… Read more Wednesday 1/23/13

FITNESS A. Three sets of: Deadlift x 6-8 reps @ 30X1 Rest 45 seconds Dumbbell Shoulder Press x 8-10 reps… Read more Tuesday 1/22/13