FRIDAY 120622

Spend fifteen minutes working up to a 1RM deadlift. Make this a heroic effort. Set a personal record.

Rest ten minutes.

Three rounds for time of:
Row 250 meters
15 deadlift at 60 % of your 1RM
15 box bumps to a 24 inch box

Darcia Ondrovcik and Greg Amundson race up the famous Seacliff Stairs.
(It was a tie!)


“HIT (High Intensity Training) is anything that makes one muscularly larger and stronger due to very hard, focused work on a limited number of exercises, using a limited number of sets, with a controlled and relatively limited training frequency.”
– Dr. Ken E. Leistner


Diet Secrets of the Tupperware Man VOL II by Greg Amundson