Midweek Motivatio

Just a quick quote

As important as your past is, it’s not as important as how your see your future…

 

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×5 Press
4×12 DB Row

Get{Fit}
4 RNDs:
15 DB Swings
10 Twisting DB Swings
200m Sprints

Superhero bodies pt. 1

FitCampers!

Just a couple quick announcements to get us rolling:

  • It’s Bring a Friend Week! I know you’ve all had so many people asking you what you’re doing to kick so much butt, now is the time to show them! Bring them all week, FOR FREE! Let’s have some fun!
  • Saturday the 1st, we’re having a FREE Foundations Class. This is a great time to have your friends that have come all week to take advantage of the free Foundations class and join us starting next month. Let’s get your friends and family healthy, happy, and kicking butt!

Men and body Image:

Something that I’ve noticed over the past few years is the increasing amount of rock hard, lean bodies that Hollywood claims are what men’s bodies should look like through some of these super hero movies that are coming out. I think that there’s a lot of pressure on men to look a certain way as well as women, but men just respond differently to that “ideal image”.

Just look up an image of He-Man and he was created in 1983!

A study performed last year interviewed approximately 116,000 men about their bodies, body satisfaction, weight and social pressure to look a certain way.  Of those men interviewed, about 40% of them are unhappy with their weight, 29% were unhappy with their bodies in general and 40% felt there was social pressure to look a certain way. In my estimation, that’s just the men who admitted it. Personally, I think that those numbers would be a lot higher if there also wasn’t social pressure for men to not admit how they’re really feeling about their bodies. But yes, there are some that just don’t care about what people think about them, must be nice to feel that way!

This isn’t something that is easy to talk about but, I’m not happy with my body either. Personally, I feel pressure (obviously put on by myself) to look a certain way and with these superhero movies coming out with totally ripped guys, it only adds to the self imposed pressure of “I’m a trainer, I should look like that.” Again, I know and accept that it’s all on me, but if I feel that way, I’m pretty sure that other men do too.

Whether society wants to admit it or not, the ideal body of men has changed over the past few years. Just take the chance to look up images of (a lot of the images may or may not be copyrighted, so I didn’t want to upload them here and get fined again):

  • Wolverine 2000 vs. 2013
  • Batman 1943 and 2016
  • Superman 1948 and 2016

Dad bod to ripped bod.

Don’t get me wrong, I’m not trying to diminish the fact that women experience way more pressure from society to look a certain way, I’m just trying to say that men feel it too. It’s only really been recent that the hyper-ripped version of these heroes have shown up. According to film critic A.O. Scott, the industry only reached “peak super hero” in 2013. It will be interesting to see how or if these versions of super heroes will affect the young men of the next generation.

“So what can I do?!?! How can I get that superhero body or am I destined to never have a 6 pack???”

Well, you aren’t destined to never have a 6 pack. All we can do is try our hardest to get our own personal genetics to present themselves in the best way possible. It just takes a lot of work and dedication, just like we talked about in Women in Fitness Part One and Part Two.

Next week, I’ll talk a bit about body fat percentage, what it takes to get there, and  some strategies to achieve those different levels of body fat.

To sum up today’s blog:

  1. There is pressure starting to build about societal perceptions of mens bodies, just as women have felt for the past 50-60 years or so.
  2. About 40% of men admitted that they aren’t happy with their bodies. Personally, I’m curious to see what the next generation of boys will think about their bodies with the new superhero images coming up.
  3. You can have that ripped body, if you want it, and we’ll talk a bit more about it next week.

Until then, let’s have a great week and start working on some simple habits to better our nutrition and our lives. If you need any help or guidance on setting up a solid nutrition program, head over to the Get Fit{Nutrition} page and read all about ProCoach. The next class will be starting in April sometime, so sign up now to reserve your spot. Sign up sheet is at the bottom of the Nutrition page.

Daily Dose

Get{Strong}
Oly Day!
Snatch Practice
Then:
3 RNDs:
12 Snatch Grip Press
100m Farmer Carry (AHAP)
12 Pull Ups

TGIF

It’s been an AMAZING week

Finally at the end of the high volume cycle and we’re moving on to the mid-volume/mid-intensity cycle next week. We’re going to be lifting a bit heavier, so be ready!

 

Not to make everyone jealous or anything, but that was my view last Saturday. (It was amazing)

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 Press
4×10 Floor GHD

Get{Fit}
AMRAP 15:
TGU’s
(Work up to a heavy single on each side)

Midweek Motivtion

Midweek Motivation

Most people have it backwards. It’s not,’I’ll do it when I feel motivated’ it’s supposed to be, ‘I’ll do it, and THEN I’ll feel motivated.

~Zig Ziglar

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 OHS
4×12 Banded Tri-Pull Down

Get{Fit}
For Time:
150 KB Swings (70/44)

Women and Strength Training

FitCampers!

We’ve got a great week planned out programming wise, so let’s get in the gym, give what we’ve got while we’re here and focus on eating as good as we possibly can! If you need help with that last part, click here and apply at the bottom of the page!

Don’t forget that there are no night classes Friday night, so please plan your workouts accordingly!

Women and strength training (part 1): 

This will be a two-part post, there’s a lot to cover and I’d like everyone (both men and women) to consider the points made here.

As a coach, I hear a lot from women about the fear of getting “big and bulky” from lifting weights. There are a lot of myths that revolve around this topic in the strength and conditioning world and it’s time that we talk about it.

Most women seem to think that if they even look at a barbell that they are going to become The Incredible Hulk and that they’ll loose their femininity. Personally, I think strength only exemplifies femininity, and I’ll explain why. Don’t worry men, I’ll have a blog or two for you as well. These next two are dedicated to the ladies.

A quick summary of the myths in this article:

  1. Lifting weights will make you huge and masculine.
  2. Women only tone. Men only bulk.
  3. Toning, sculpting and firming are totally different things.
  4. Women should never lift free weights.
  5. If women use their leg and butt muscles, they’ll get too big.
  6. Weight training turns fat into muscle.
  7. Lifting too heavy of weights will make a women “bulky”, so they should only lift light.

“Women are not a special population. They are half the population.” Mark Rippetoe.

What Coach Rip was saying here, is that women DO respond to heavy lifting. However, women get the best results when they train for performance, like we do at GetFit{Camp} , because even though women do respond differently to weight training than men, there is no difference in the quality of exercise that they need to be involved in to cause their bodies to change. The media has done a great job of perpetrating the myths of what those different responses are.

How to get there is really right in front of our faces, the results in terms of performance and body image (yes, we care about how we look naked), and the sad fact is that most of the population lacks the mental fortitude to do it. The “easy” way of circuit programs, low intensity machine based workouts, and “body sculpting” sessions are much easier to sell than busting your butt.

The fact remains that the body image that we’re seeking; the flat stomach, the curvy bottom half, and “long, lean” muscle that is sold to the public, is best found while chasing performance and a SOLID nutrition program. People tend to put the cart before the horse in that they put appearances first without thinking about the training to get yourself there. I have no doubt that I can add 50 pounds to your squat in a few months, but I don’t know how to get that C-shaped butt that everyone loves without making your squat better. If you want better arms, there’s no diet plan, no high intensity circuit class, no juice cleanse will get you there unless you do some sort of resistance training. You want better looking arms with that, “long, lean, tight arm” look, you have to improve your push ups. Get better at benching. Get better at dips. That will pretty much guarantee that you’ll get those great looking arms that everyone talks about. Chase performance and the aesthetics will come. (Don’t worry, I’ll get to the “too masculine” argument in a minute)

The appearance that you’re looking for will not change unless your performance does. That is what we program for and why we keep track of all of our lifts, times and gymnastics movements. For instance, remember how hard it was the first time that you did a 30 second tuck hold for 4 rounds? Now that you’ve moved on to the bent hollow rocks, those tuck holds probably look pretty dang easy. Your performance has improved and I’m sure that your waist has tightened up a bit as well as a result of getting better at something. Your genetics are best expressed when you’re performing at your highest level, and this is only achievable when you’re involved in a program that is solely based on getting you to perform at your highest level. It’s hard to get your best-looking body without resistance training at your (emphasis on your because it’s all relative and constantly changing) highest level.

You can’t get longer muscles. Without physically detaching your muscles from your bones and reattaching somewhere else, there’s no such thing as “longer” muscles. Let’s get that marketing term out of here, that’s just silly. As far as “firming and toning” goes, there is only hard work and eating better. Muscles don’t get toner, you get leaner.

I’m sure that a few of you have seen some of the top competitor females and have seen their larger muscles and leaner bodies and thought, “OMG, I’m going to get HUGE from lifting.” Those women have taken DRASTIC measures to get to that point through very strict diets, very specific programs, and very specific supplementation. These particular women train every day, they have nutritionists and cooks preparing food for them, they’re supremely dedicated to their sport, and lastly, they don’t give a sh*t what people think about them or their bodies. I think that last thing some something that we ALL can learn from…

These are just a few of the popular myths that are, for some reason, continued to be pushed on women in the fitness industry. To sum up:

  • You will not become HUGE by lifting weights.
  • The fastest route to being fit is through chasing performance.
  • Lifting heavy will NOT make you manly.
  • A fit looking, athletic body will come only through consistent hard work and a consistent eating habits.

Women fear being physically strong because our culture has put so much emphasis on what the female form should look like. Men find security in knowing that women need men to can take care of them and if a woman is stronger than they are, they might not feel needed as much. So they pressure women to not get stronger out of fear. Women don’t like other women being stronger, because they are afraid or unwilling to put in the effort that the other woman has to break the mold as far as what “feminine” means. When at the end of the day, a woman should do whatever she wants to make herself feel good and not care what others think.

I’ll be digging in a bit more in the next installment of this post, so feel free to discuss with me your thoughts!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Pull Ups

Get{Fit}
4 RNDs:
200m Sprint
10 Push Press
20 Sit Ups

ProTip Tuesday, Episode 14 – 37 Minutes

37 Minutes?

What’s he talking about?! Guess you’ll have to watch and see!

Daily Dose

Get{Gymnastics}
sPL
4×8 Front Scale

Get{Strong}
4×12 DL
4×12 Pike PU

Get{Fit}
4 RNDs:
200m Sprints
100m Suitcase Carry
20 Sit Ups

Motivation and Discipline

FitCampers!

Last week we had a few challenging workouts. There was more than one day walking out of the gym, I felt pretty… “good”. How about you? Anything that stood out to you about last week that you loved? Hated? See more of? Less of?

Something that a lot of people struggle with is “motivation”. Sometimes it’s hard to stay focused on the goal of lifelong health, let alone fitness. It’s easy to get caught up in the now and forget that what we do NOW will affect us in the future.

Looking back on my life, I wish I had given thought to what I was doing to my body in my 20’s and how it would affect me in my 30’s. Now that I’m in my 30’s and a little wiser, I can easily say that I’m thinking further into the future and how what I’m doing now will help me in my 40’s. Comparing the two decades’ side by side, it’s pretty obvious that I’ll be entering my 40’s in a better position, health and fitness wise, than I was when was entering my 30’s. I’m much more focused on the long view. What would I like to look like in my 50’s, 60’s, 70’s, or even the 80’s or 90’s? How active will I be with my kids? Grandkids?! How much will I be dependent on my kids to take care of me? Will I need a walker or am I going to be like Jack Lalanne and be active and athletic until the day I die? (Read about some of his fitness feats here and get inspired)

Sometimes it can be challenging to stay motivated, or “disciplined” to stay on track. So today, we’re going to cover just a few things that might help you out.

Starting with “discipline”. First and foremost, discipline is a myth. It’s not real. There is only choice aligned with what you want MOST, whether you realize that or not… You must understand that you can have finely etched abs of steel or you can have doughnuts (mmmmm… doughnuts….). Don’t beat yourself up just because you had a doughnut, just be ok with your choice that that doughnut was more important than having washboard abs.

The easiest way to make yourself immediately feel less stress and better is to make a choice that aligns with your goals. Try asking yourself when facing a difficult food choice, “What would an expert recommend? Would it be the bowl of berries with Greek yogurt or the triple decker chocolate fudge brownie sundae?” When you make that choice and people comment about your discipline or will power, just respond with, “I just like making choices that are aligned with my goals, otherwise I don’t feel good mentally or physically.” You always have a choice and when you make a choice that is aligned with your goals, be sure to celebrate it. High-five yourself and let whoever cares know that you’re pretty awesome for making a choice that is aligned with who you are.

One of my coaches said, “Everyday I have to wake up and decide what it’s going to be: a day of struggling or a day of rising to the occasion.”

People that don’t like what they do, will “work” every single day of their lives. When you enjoy the process, when you enjoy what you do, you don’t need motivation. You look forward to doing it, every day. The same works for food and fitness. Find something that you enjoy doing. Maybe it’s Get Fit{Camp}, maybe it’s yoga, maybe it’s powerlifting, whatever it may be, if you enjoy it it’ll never be a workout. Find creative ways to enjoy the foods that will nourish your body and taste good. Find a way to enjoy the cooking or fitness process.

“I’m seeing first-hand what the alternative (e.g. poor eating habits, not focusing on fitness as a part of one’s life) can do to some loved ones, and it scares the hell out of me.” ~Coach Jason

Something that you can do to help out, I’ve mentioned just a little bit about this earlier, is to constantly keep track of your daily wins. No matter how small. Did you eat 4 servings of veggies today instead of just 3? High five yourself. Did you walk for 10 minutes instead of 5? High five yourself. Keep a written log if you have to, so you can go back and see how amazing you are. Small wins daily add up to some MAJOR changes.

You’re not always going to be totally amped up. You’re not always going to feel like you’re kicking the days’ butt. Sometimes that’s just a way of your body letting you know that it might be time to slow down a little bit. On those days, just move a little bit, just focus on eating just a little bit better than you feel like. This keeps the ball rolling in the right direction, even if it’s not full speed ahead.

Most people think that if the answer to, “Should I go to the gym today?” isn’t a resounding “Hell yes!!!!” Then they’re not motivated. That’s not the case at all. There must be a disassociation between feeling and action. It doesn’t matter if you don’t feel like going to the gym or eating well, you just do it anyway and it’s amazing how easy it is to finish once you get started. And THAT takes practice. The more that you ACT in spite of your feelings, the easier that it gets in the future to do it. Then easier, and easier, and easier. You won’t always feel the “hell yes”, you’ll probably feel the “hell no” more often. If so, that’s ok! You’re totally normal. The only response to either one of those is to ACT anyway and you’ll be surprised at how easy it is to finish and how much better you’ll feel when you’re done.

Hopefully this helps put “motivation and discipline” into perspective. If you need a little help with how to start incorporating those better nutrition and fitness habits, the next ProCoach class will be starting on February 27th and the last day to sign up is the 24th. Click on this link to learn a little more about the program. If you click here, there is a very informative video on the program as well as the sign-up sheet.

As usual, let me know if you have any questions. Let’s have a great week!

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
4×12 OHS
4×12 Jumping Pull Ups

Get{Fit}
400m Run
10 Renegade Rows
200m Run
16 Renegade Rows
400m Run
10 Renegade Rows

TGIF

Friday!

It’s 80’s Friday, wear your black shirts and try to find some neon, just for fun! Sounds like it’s going to be a rainy weekend, try to stay dry and keep active somehow.

Fast Tip Friday!

This months FTF is a new series on quick cooking tips! Here are the first five (new ones are in bold):

  1. This is number one for a reason. PREP, PREP, PREP! It’s easier to cook a bunch of chicken or chop a bunch of veggies, or put together 5-6 side salads all at once than trying to do it throughout the week. Save yourself some time and sanity by prepping your meals.
  2. After making eggs sunny side up, deglaze the pan with sherry vinegar and then drizzle it on your eggs for an amazing different flavor.
  3. For rich, creamy, healthier dressings, use half greek yogurt instead of all the mayo!
  4. Prep HUGE crock pot meals and then divvy it up into four gallon sized freezer bags. Place in the freezer and take out a day or two before you want to throw them in the crock pot. Talk about meal prep.
  5. Recipes are just guidelines, not rules. Even if they were rules, break them.
  6. Pick one thing that you do well, and perfect it! Then, make some variations on it.
  7. Keep it simple. Find simple recipes. Steam veggies and season them. Grill.
  8. Try cooking the same meat, like chicken, with different seasonings. Mexican, Greek, Italian, etc. Try things out, but keep it simple.
  9. Speaking of eggs, try cooking different kinds of eggs, like poached!
  10. Try different kinds of salads! Different veggies, different dressings, have fun!

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 DL
4xME L-Sit

Get{Fit}
4 NFT:
10 Goal Posts w/Press
10 Jump Squats
30 sec. Elbow Plank

Spartan races, NEAT and ProCoach

FitCampers!

April the 2nd, the Spartan race is happening! There’s been a significant amount of interest in doing an adventure race of some sort and Rachel had brought this to my attention a while back. We’re going to be doing the Spartan Sprint, NO THAT DOES NOT MEAN THAT YOU HAVE TO SPRINT THE WHOLE THING!!! The Sprint is just the shorter version, coming in at 3-5 miles instead of the 8-10 mile one. We’re going in the morning heat, somewhere between 9:15 and noon. We’ll figure out the details as we go, but we’ll be leaving early Sunday morning to get up there an hour and a half before our start time. This is a good thing since it will probably be hot there in the afternoon. Come join us and have some fun! Sign up here, the team name is Get Fit Camp Spartans! You can put that name in and search for it so that we’re all in the same start time.

We’ll also be having special training sessions on the weekends at the Campbell community center to help prep us for the fun!

Today we’re going to talk very briefly about NEAT.

NEAT is Non-Exercise Activity Thermogenesis. This is all of the energy that we’re expending when we’re not sleeping, eating or engaged in sports-like activities/working out. Basically, whenever you’re doing yardwork, fidgeting, taking out the trash, walking around the block, house cleaning, cooking or just generally moving without the expressed purpose of “working out”.

Think of the last time that you did a bunch of yard work or gave the house a deep cleaning. At the end of the day, you might have felt pretty tired and worn out even though you “didn’t do anything”. Our bodies do an amazing job of using stored energy during these times. In fact, there have been some studies that show that in rural agricultural areas, workers have high NEAT simply because they’re out working all day long. They tend to be able to burn way more energy than someone in the more industrialized areas. These workers tend to have very low NEAT because they sit at desks all day.

When someone talks about a “metabolism” problem, it’s probably not metabolism at all, it’s a NEAT problem. A movement problem. As in, not moving enough problem. Someone may work out 5 days a week for an hour or so a day, but in the grand scheme of things that’s really no time dedicated to movement at all. Most people in this area work 40 hours a week at a desk. In a typical work week, there’s 5 days, so 120 hours. 40 of those hours are spend sitting at a desk, that leaves us with 80 hours. 8 hours a day sleeping (let’s just play pretend here and say that we’re all getting 8 hours a night.), that leaves us with 40 more hours. Minus 5 hours for working out, that leaves us with 35 hours. 35 hours left for eating, showering, running errands, watching TV, etc. and that’s not even counting the hours on the weekends. Do you see where I’m going with this? There’s usually more time throughout the week than we think that we have to get more activity in.

People with “faster” metabolisms, may have genetics on their side. However, I’d wager that a lot of times, these are the same people that are much more active throughout the day as well. Maybe they have a job that supports a lot of movement, like a nurse or auto-mechanic. Someone that moves, lifts and is constantly on the move. They may also couple that with 4-5 hours a week of INTENTIONAL exercise. Couple that with great eating habits, like the ones that we learn in ProCoach, and you’re got a recipe for fat loss and a lean body.

So, this week write down the FIRST thing that you can do to increase your NEAT. How can you start to incorporate more movement into your day? Go to the Facebook page and post there what that ONE thing that you’re going to do to start adding in more movement.

Speaking of ProCoach, how are your New Years Resolutions working out for you? Have you fallen off or given up? You’re in luck! There’s a new class starting on February 27th! The last day to sign up is Friday the 24th, and if you sign up by the 10th, you’ll save 20%! Go sign up here now to reserve your spot in this life changing class. Also share this opportunity with your friends and family, this is a great gift and a nice way to connect with someone you love.

Let’s have a great week and move more!

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
4×12 Bench
4×12 SLDL

Get{Fit}
EMOM 12:
10 Jumping Pull Ups
10 Burpees

The end of 5×3

FitCampers!

Last week was a GREAT week! We had some amazing workouts and a really fun bowling event on Saturday.

This week we’re starting a new high volume strength cycle. Because it’s higher reps, we might dig into the Get{Fit} portion of our workouts a bit, and that’s ok. For the next 8 weeks, we’re going to be focusing on building up some muscle and ramping up the intensity a bit. This higher volume is meant to push the border of “hard”. That doesn’t mean failure, just means I want you to get uncomfortable a bit and then push that edge just a little farther. We’re going to be aiming for 12 reps per round in this cycle, but that also doesn’t mean that we’re going to get to 12 every single time. What I’d like you to think about is stopping 1-2 reps before failure. So if that means that you’re only getting to 9 or 10 reps and you feel like one or two more reps might cause you to fail in the lift, that’s ok, stop there. Get a bit uncomfortable!

The Fast Tip Friday series didn’t make it out on Friday again, but I think I finally got the problem worked out! Remember that all new things added from the week before will be in bold.

  1. Set a timer on your phone while you’re at work for an hour. Every time it goes off, go for a walk around your floor or building. It should take you no more than 5-10 minutes and you’ll get some steps in!
  2. When you go get your newspaper or mail, lunge out and back to get it!
  3. When you go to the store, park a little farther than normal. Not only will you get more steps, it’ll be much easier to find parking!
  4. Take the stairs! This is a great one for those of you only 2-4 floors up. If you’re a little higher than that, take the elevator up a few floors and then take the stairs. Work your way up to doing all of them!
  5. Walk to get water often. You’ll be doing two things at once, getting more water AND having to walk more to the restroom.
  6. While brushing your teeth, do some calf raises. Get up on your tippy toes and tap your heels on the floor and go back up.
  7. If you have a dog, walk it more often. They’ll appreciate it. If you don’t have a dog, pretend and go for a walk anyway!
  8. If you’re watching your favorite tv show, every time a commercial comes on do some exercise that you need to work on. Push ups, squats, lunges, mobility, etc.
  9. Now that we’re parking farther away from the store, as you’re walking in and out, walk faster!
  10. Schedule your time. Pull out your calendar and schedule one hour a day once a week and work up to two times a week, and then go from there. Baby steps.
  11. DANCE BREAKS! Whenever a song with a good beat comes on, dance to it! Even if you’re in your car, that extra little bit of moving to your jam will be fun and helpful. It might even make you (and someone watching) smile!
  12. Stand up work stations are a great way to get your body moving a bit, and it’s much better for your back, hips and energy levels than sitting all day. Ask your boss about getting one.
  13. This might sound silly but, stand/sit up straight! As you’re sitting at your desk or your new stand up work station, focus on sucking in your stomach tight, shoulders down and back, head slightly pulled back and breathing through your stomach rather than your chest. This will not only improve your confidence (studies have proven that simply standing up straight will greatly help in self-confidence) it will help keep that pesky back pain from flaring up, improve your core strength and keep your energy levels up.
  14. Farmer carry your groceries to your car. Load them up in some durable grocery bags and lug them to your car parked on the far end of the lot. It’s a great workout and two trips are for suckers.
  15. Now that you’re walking more, pick up the pace! Make it a walking race when going somewhere.
  16. While you’re cooking dinner/doing your meal prep, as food is cooking or water is boiling, do some planks, squats or push-ups! I’m sure that there’s something that you can work on mobility or strength wise!
  17. Plan active date nights with your partner! Go for walks, hikes, or even ride a bike for a picnic in the park!
  18. Trouble with pull ups? Buy a rig that hangs in your door frame and every time you pass it, do a couple jumping pull ups and work your way to dead hang pull ups!
  19. When grocery shopping, skip the cart and get the basket. It’s a great way to get some farmers carries in.
  20. Schedule it out. This is important. We seem to live and die by our schedules and the calendar. “Don’t have the time”? Schedule it. Make it a priority. Your health and fitness is something that should be a scheduled part of your life because it’s something that will have the greatest impact. Working on mobility, strength and flexibility will create for you the opportunity to remain mobile, active and independent into your later years. Take care of it NOW, because later might be too late.

There you have it folks! 20 tricks to help you incorporate more movement and health into your day. Which one will you work on first? Email me or post to the Facebook page and let me know!

 

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
4×12 Incline Bench
4×12 DB Step Up

Get{Fit}
4 RNDs NFT:
10 Good Mornings
9 Bent BB Row
8 HPS
(Once you start a round, you can’t put the BB down)