Warm Up:

400 m Run / 500 m Row

100 Singles

20 Air Squats

15 PVC Passthroughs

10 Light Dead Lifts

10 Light Front Squats

Dynamic Warm Up



3 x 10 Front Squats



10 Laps (or 1000 m Row )

50 Cal Row

40 Dead Lifts (135/95)

30 Box Jumps (24/20)

20 Front Squats (135/95)

10 Laps (or 1000 m Row)

16 comments (Add your own)

1. AntonUnloarm wrote:
Viagra Deutschland Apotheke Comprar Cialis Generico En Murcia Cialis Farmacia Precio cheap cialis Fastest Delivery Of Online Viagra Walmart Cialis Price Amoxicillin Vs Cephalexin Cialis Tadalafil Generic Zithromax Klamydia Olmetec Online Without Prescription cialis Zyvox Keflex Mrsa order accutane online uk Prezzo Cialis 10 Cialis 20 Mg Miglior Prezzo cialis Quien Vende Cialis Generic Cialis Canada Cheap Generic Lasix Amoxicillin Ortho Tricyclen Lo buy kamagra with mastercard Generic Viagra Usa Shipping Potenzmittel Viagra Und generic viagra Cialis Nei Giovani

Sun, January 15, 2017 @ 6:10 AM

2. wrote:
bookmarked!!, I really like your site!

Thu, April 13, 2017 @ 9:06 PM

3. wrote:
It's not my first time to pay a quick visit this site, i
am visiting this web page dailly and obtain good information from here every day.

Thu, May 4, 2017 @ 12:23 AM

4. wrote:
I'm very happy to read this. This is the kind of manual that
needs to be given and not the accidental misinformation that is at the other blogs.
Appreciate your sharing this greatest doc.

Mon, July 3, 2017 @ 8:35 AM

5. wrote:
I don't even know how I ended up here, but I believed this submit was once good.

I do not realize who you're but definitely you are going to a
famous blogger when you aren't already. Cheers!

Wed, April 10, 2019 @ 12:41 PM

6. wrote:
It's a pity you don't have a donate button! I'd most
certainly donate to this outstanding blog! I guess for now i'll settle for bookmarking and adding your RSS feed to my Google account.
I look forward to new updates and will share this site with my Facebook group.
Talk soon!

Fri, June 14, 2019 @ 12:06 PM

7. wrote:
Hello, I check your blog like every week. Your humoristic style is
awesome, keep up the good work! plenty of fish

Thu, August 1, 2019 @ 12:37 AM

8. wrote:
Great weblog right here! Also your web site a lot up fast!
What host are you using? Can I am getting your associate link for your host?

I desire my site loaded up as quickly as yours lol

Sun, September 8, 2019 @ 9:00 AM

9. wrote:
I think this is among the most vital info for me. And i am glad reading
your article. But want to remark on few general
things, The website style is ideal, the articles is really
nice : D. Good job, cheers

Sat, October 12, 2019 @ 4:52 AM

10. wrote:
I for all time emailed this weblog post page to all my associates, since if
like to read it then my links will too.

Mon, November 11, 2019 @ 2:11 AM

11. wrote:
It's an awesome article for all the internet users; they will get advantage from it I am sure.

Sun, November 17, 2019 @ 10:41 AM

12. wrote:
It's genuinely very complicated in this full of activity
life to listen news on TV, therefore I just use world wide web for that reason, and obtain the most up-to-date

Tue, November 26, 2019 @ 9:16 AM

13. wrote:
Hurrah, that's what I was exploring for, what a material!
present here at this web site, thanks admin of this web site.

Fri, December 6, 2019 @ 12:01 PM

14. wrote:
Thank you for the auspicious writeup. It in fact was a amusement account it.
Look advanced to more added agreeable from you!
By the way, how could we communicate?

Tue, December 17, 2019 @ 2:45 PM

15. wrote:
Hello, the whole thing is going well here and ofcourse every
one is sharing information, that's truly excellent, keep up writing.

Sat, January 4, 2020 @ 6:58 PM

16. wrote:
Heya! I'm at work browsing your blog from my new iphone 3gs!
Just wanted to say I love reading through your blog and look forward to all your posts!

Carry on the fantastic work!

Wed, January 15, 2020 @ 8:41 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us

144 Eastern Blvd.
Watertown, NY 13601
(315) 836-5671

The Best Way to Reach Us: 

Send us a message on our Facebook Page.. all of our coaches will receive the notification and will get back to you ASAP ! 


Map - Location