Paleo Challenge Day 24: You can earn -2 points per day (today thru Sunday) if you post a picture of a gallon jug (pictured above is the first–Rachel!–) and drink the whole thing each day. We recommend you mark the jug with time goals throughout the day to keep you on track.

Thank you to my brothers and sisters in arms, to those that have served and to those that will, and to our first responders. CFSQ is home to three Soldiers currently deployed: Brock, Jeff & Josh. Josh also serves on the Atlanta PD. We appreciate everything you do and cannot wait until you return. -Ivy

Warmup
Speed Ladder

15 Minutes
Clean Progression

*5 reps of each with the empty bar, alternate every couple of movements with a partner
Dip-shrug
High pull
High pull + footwork
Muscle clean
Front squat
Tall hang clean
Hang above the knee clean
Hang below the knee clean
Clean from the floor

Conditioning
Double Kettlebell Complex
Alternate with a partner

5 reps of each
Swing
Clean+Push Press
Lunge (keep the bells in front rack position, 5 reps per leg )
Swing