03/23: Donut 5K Presented by Precision Auto Repair and Sales: $40, 10:00am at Enfield Street School. This is a 5K run with 3 stops to eat a donut (or perform 25 burpees)! The Donut 5K is benefiting local police officers participating in the Police Unity Tour (which raises awareness of LEO’s that have died in the line of duty). CLICK HERE TO REGISTER!


Warm Up:


10 Barbell Good Mornings

10 Back Squats

10 Ring Rows

Low Body Push:

Back Squat: 3-5 Warm Up Sets; Build to Heavy 10

Drop Set:

Set 1: 10 Reps, No Rest Before Set 2

Set 2: 10 Reps, Slightly Lighter Than Set 1, No Rest

Set 3: 10 Reps, Slightly Lighter Than Set 2


Same on Pit Shark; Don't Change Weight, Just Drop Back Holes, 4 Sets



50 Doubles

25 Front Squats (95/65#)

Auxiliary Work:

4X: Barbell RDL