Make sure you are getting the proper amount of sleep!  Its when you heal, repair and improve your body.  Its great that you have a kick ass workout program and a super clean nutritional diet but if you arent sleeping right or enough, then you are missing a ton of possible improvements to your world!  On that note.......zzzzzzzzzzz:)


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"Hells Bells"

INFERNO Warm-up x 3

Complete the following:


For TIme:

     30 reps Kettle Bell Swing (70#, 53#)

     400m Run with the Kettle Bell

     30 reps Single Arm Thruster w KB (15 each arm)

     30 reps KB Swing




Good Morning +:


          *5 reps of Good Morning exercises and then 2 reps of back squats with out putting the bar down.  Make sure bar stays over heels in the GM and you need to reallypush your butt WAY back and use your posterior chain to stand back up.


MWOD........helping the folding hip and the clunk in the shoulders[youtube]

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