Hall Pass

If you participated in the Thursday workout you know we did some back squatting during the workout.  If your legs are toast feel free to pass on the squats during strength and sub in a nice 10 minute row for some recovery…doesn’t need to be fast or hard just move the acid around in your legs for 10 minutes…..this doesn’t mean open gym/muscle up practice…it means squat or row 🙂


Friday, September 5th


4×5 Pause Back Squats at 65% of your 1 Rep Max (3 count in the bottom)

4xMax Effort Hollow Rocks




Handstand Pushups

KB Snatch 1.5/1

Pistols (Goblet Squats 1.5/1)