Hump Day and a good day to build on the heavy 5 rep front squat from last week. Tonight at 630pm we meet in the lounge for our Body Scans to set the starting point for The Summer Shred. If you want in then ask to join the group from CFN and we will assign you your team mate to help you through your burpees when you violate the plan!. .Also our Endurance Club is on again and goes by the new name of Track Gods . Ask to be added on CFN.


Front Squat 3 x 5 reps ( 75 % 0f 5 RM )

3 x 20 GHD Sit Up

3 x 20 GHD Back Extension


” Dark Matter ”

21-15-9 reps of

Push Press (60/40)

Toes to Bar

Cal Row

CAP 14

Compare to : 3/8/2016