Weight Watchers


  1. Row 150m
  2. 10 Back Squats w/bar
  3. (Slow decent, 5 count at bottom, stand fast)
  4. Row 150m
  5. 1 Minute Trap Smash (each side)
  6. Row 150m
  7. 10 Shoulder Press w/bar


Foam Rolling: Find the Pain


We will be re-testing some lifts next week and the week after. Stay tuned in so you don’t miss those days! 

Lift of the Day:

Shoulder Press 3x3@85% of 1RM
Shoulder Press 1xAMRAP @85% of 1RM
Back Squat 3x3@85% of 1RM
Back Squat 1xAMRAP @85% of 1RM
New Athlete Back Squat 3x5
New Athlete Shoulder Press  3x5

Skills & Technique: (Click below for links to more info)


Weight Watchers

1 Minute Max Calorie Row x6

Rest 2:00 after each attempt.
Score total calories