Friday, October 28, 2016

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
Tuesday, November 1 at 6:30pm – Free Nutrition Seminar with Derrick Deal. Details Here Facebook event Here.
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Kipping Toes 2 Bar Technique:
Rx: 3 x ME UB
Rest :90
Fx: 3 x 8-12
EMOM 18:
Min 1: 5 Deadlifts at 80%
Min 2: 12/8 HSPU Fx: 10
Min 3: 10 Pistols
Finisher:
100 Hollow rocks for time
Fx: 60 Hollow Rocks
*If athlete is unable to round their back properly, teach 1 leg or 2 leg hold while rocking.