Half the roof done already. 9am and Noon meet at the gym for another off site workout.


Deadlift 3 x 5 – Work up to a heavy triple.


12 Minute Ladder
WallBalls 20/14# to 10′
Deadlifts 60/40kg

12 Minute Ladder
WallBalls 20/14# to 9′
Deadlifts 50/35kg

3 WallBalls then 3 Deadlifts
6 WallBalls then 6 Deadlifts
add 3 reps per round until you hit the 12 minute cap.


Strength training: Get stronger, leaner, healthier

Muscle mass naturally diminishes with age.

“If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”