LIFT

Deficit Deadlift – 1 RM or 2 x 8 as a Heavy Double. Take 25 Mins to work up to a heavy single or double.

ACCESSORY WORK

Heavy Russian KB Swings 3 x 12

WORKOUT

Pefrformance

5 RFT

3 Over Head Squat 45/30

3 Muscle Up – Bar or Ring

9 Hand Release Push Up

Fitness

5 RFT

3 FS 45/30

6 Pull Up

9 Push Up

BRING A FRIEND/FREE INTRO WORKOUT

Tomorrow at 9am. Free to all, does not count as a weekly visit. Introduce your friends and family to what you do here at MaD.

NUTRITION

From-Caveman-to-Modern-HomoSapien-A-Walk-Through-Our-Species-Diet-History