Takeaways from yesterday’s pushup review:

To correctly set up for the pushup, kneel down and situate your hands at about shoulder-width with your fingers pointing straight ahead. Position your legs together to maximize glute activation and tension in your trunk. Screw your hands into the floor and create an external rotation torsion force. Position your shoulders over your hands. Think about getting the pits of your elbows forward. Keep your butt squeezed, belly tight, and forearms as vertical as possible. No one will do pushups on their knees. Use a tire or box to modify the position as necessary.

The Dunk Truck will be here today from 4-7PM. There are only 4 appointment spots left between 4:50 & 5:40. Fill them up here!

The Paleo Challenge is officially over! We are working on determining the winners! The Paleo Pot is over $600. In order to qualify to win, you must have submitted points each week along with before and after photos (which are due today with the final week’s points). We’ll announce the winners tomorrow!

Warmup
Speed Ladder

Alternate with a partner
4 sets each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
4 deadlift
4 hang power clean
4 front squat
4 push press
4 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Conditioning
30 – 20 – 10
Wall Ball Shots
Toes to Bar
Box Jumps