3 rounds - OTC

20 SLD R 15/20

20 uni bent row R 15/20

20 uni triceps kick backs 15/20

20 uni DB biceps curls (strict) R 15/20

20 tick tocks R 15/20

20 OH DB press R (strict) 15/20

repeat for L 

Workout to be completed without rest periods.

Post Rx or reps missed to comments.


Some of you Vets will breeze this workout today at the recommended weights given.  We suggest coming a little early and experimenting with higher weights to add more intensity to this workout if you are able.  While we are aiming at shaping and strengthening specific muscle groups today, we are also limiting rest.  This provides for a higher metabolic demand.  In other words, we want you breathing a little heavy.  Not "Specter" heavy, but to have your heart rate sitting on a 7 out of 10 would be perfect.  The effect this workout has on your core is substantial if you do this right and choose the right weight.  We love this unilateral stuff.  


"Eventually, the things you own end up owning you." - Fight Club

As we inch closer and closer to Christmas, it seems an appropriate quote.  Employing a bit of lateral thinking, remember - The thing you lack the most, is sometimes what you have the most of (think: HEALTH).

My buddy Chip Conrad from Body Tribe (Ha, I've exchanged, like 3 emails with him) says it best in this post from several years ago.  

Nude Gratitude, 2012 (Body Tribe)


If you are in the gym today, make sure you rifle through the box of "abandoned" items under the table next to the front desk.  We are donating the contents to charity on Friday (To make room for more stuff - to eventually donate.  Ha!).



We can all use a little push from time to time.