A. CrossFit Warm-Up 3 rounds, NFT of: Samson Stretch, 30-45 sec each leg OHS, 10-15 reps GHD Sit-up, 10-15 reps GHD Back Extension, 10-15 reps Pull-up, 10-15 reps Ring Dip or Push-up, 10-15 reps B. Back Squat 1-1-1-1-1 C. 3 sets NFT of: Glute Ham Raises x 6-8 reps, rest 30 L-Sit on parallettes, accumulate up to 1 min Dear Mark:Coffee and Insulin, Fat and Post- Workout Meals- Marks Daily Apple Lauren,
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