Warm-up (choose ONE):

1 mile run
1 mile row
1000 rope jumps

3 sets of 30 seconds each low back and piriformis stretches, then:

5-5-5-5-5 per side:

single arm deadlift AHAP

Finish with 50 situps.  Post weights to comments.


CCC - It seems we have been unclear about posting daily.  This should clear things up.  You must post daily.  Try to be in the habit of posting on the day you got the points.  If you are constantly back dating by several days, it probably means you aren't really keeping track. 


Why you should never miss a Tuesday.


Russ and the morning crew are NO JOKE!