Front Squat:

3 sets of 3 reps

Back Squat

1 set of 15 reps

Met Con:  5 Rounds 

5 Ring dips
10 db Split cleans
Bldg run

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  1. As always…fun times in 6am.
    Good ring dips Demis.
    I know everyone wants to know the RX weight in dumbells. 6am just shared. Guys need to use 35 to 45 and girls use 20 to 30 for RX. Just alternate each round.

  2. Looking good in that pic Pebbles. Campbell…….not so much.

  3. YOur son plays for the Red Sox!! hahaha

  4. Peggy. I did not bring the Paleo Kit money yet but plan to bring it to my 5pm class.
    Fun working out at lunch. Got to witness Stringer do a sub 2 minute GRACE! Sweet. Nice work Stringer.

  5. Peggalicious says

    No worries. I’m going to try and make it to the 5pm, but if not, I’ll bring them in the morning.

  6. wow, sub 2 Grace?…that’s movin. Good work Stringer

  7. Thanks! 1:56…felt great! Now if I could just stop coughing…

  8. Hey, the almond flour is slow this time. But it went out for delivery out of Roswell at 8am. Should hit my front porch by 6pm. I will let you guys know.

  9. Nice Stringer! I’m going to have to train harder to come close to that!

  10. Sweet!

  11. Thanks to JT and Bostic for participating in the team workout.