Tuesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
– trap 3 raise
– pvc good morning
– plank walk out and side to side
– tempo push up

Then

FITNESS-
A.1  DL x 3 reps x 4 sets @ 31×2, rest 60 seconds
A.2  CG Bench press x 5 reps x 4 sets @ 51×1, rest 60 seconds
+
5 rounds –
1 minute amrap kb swings
1 minute amrap 50 meter shuttle sprint (25m out and back)
1 minute burpee
rest 2 minutes once you finish the 3 minutes

PERFORMANCE-
A.1  DL x 3 reps x 4 sets @ 31×2, rest 60 seconds
A.2  CG Bench press x 5 reps x 4 sets @ 51×1, rest 60 seconds
+
5 rounds –
1 minute amrap kb swings, 70/55#
1 minute amrap 50 meter shuttle sprint (25m out and back)
1 minute burpee
rest 2 minutes once you finish the 3 minutes

October Milford Mayhem

Get your team of four, two guys and two girls ready for our  epic fall throw down event (formally known as the Garage Games)! New toys, killer woods and lots of fun!! We are adding a Masters and a scaled division this year. Registration is live go to  http://octobermilfordmayhem.eventbrite.com  to register your team! . This event will be capped and we have 15 TEAMS ALREADY REGISTERED SO GET GOING!! We already have some awesome prizes from Nutriforce, Pure Pharma, Atlas Wrist Wraps, Progenex, and Afrobrutality!!

 Always a good time!