FREAKY FRIDAY IS HERE!
SATURDAY IS AT PEPPER PARK BEACH! LET ME
KNOW WHO WILL ATTEND. 10:00 START TIME
“MURPH” IS MONDAY, TEXT ME (772) 985-4014
IF YOU WANT TO ATTEND! WE WILL GO IN
HEATS. ONLY 50 PULLUPS THIS YEAR
DUE TO LACK OF PULLUPS FOR MOST
IN THE LAST 8 WEEKS.
PUSHUP SERIES IS TODAY:
100 PUSHUPS
100 INCLINE PUSHUPS
100 DECLINE PUSHUPS
10,9,8,7,6,5,4,3,2,1,
HANG SQUAT CLEANS 75/115#
JERKS 75/115#
BOX JUMPS 20/24 inches
FIT CAMP:
3 RFT
400M ROW
15 SDLHP 24KG
30 STEPS WALKING LUNGE
:60 SEC PLANK
FIT & 50!
4 ROUNDS
25 PAUSE SQUATS
10 SINGLE LEFT ARM DB DL 25LBS
10 SINGLE RT ARM DB 25LBS
12 STRICT BICEP CURL TO A STRICT PRESS, REPEAT BACK DOWN THE
OPPOSITE WAY, KEEP IT STRICT
