LIFT

Box Back Squat – 2 x 12 – Use 50% of your 1 Rep Max Back Squat.

WORKOUT

Performance
35-30-25 KBS 24/16kg
20-15-10 TTB
400m-200m-100m

Fitness
35-30-25 Russian KBS 24/16kg
20-15-10 Sit Ups
400m-200m-100m

NUTRITION

Another reason to love coffee…

“Love your coffee? Here’s another reason to pour yourself a cup. A recently published study should the consumption of a dark roasted coffee brew (500ml) daily for one month resulted in a 23 percent reduction in DNA damage to white blood cells compared to baseline levels. The protective feature of coffee is thought to be the polyphenols that are found in coffee. These bioactive ingredients (such as caffeic acid, catechol, hydroxyhydroquinone, trigonelline and the alkylpyridinium compounds) have been studied for their antioxidant and anti-inflammatory properties.”