Pay April Dues

Fitness and Performance

1. Back Squat
5,3,2,1,1
(first working set of 5 must be heavier than your last set of 10 from last week)

2. FOR TIME
30-OH walking lunge 45lb plate/25 plate
30-knees to elbows
30-sit ups
30-cal row
30-sit ups
30-knees to elbows
30-OH walking lunge

3. Core
5 rounds
10-V-ups
10-Hollow Rocks
10-Tucks
rest as needed between rounds