Tempo Squat 3rm

3 second descent, 1 second pause at bottom, stand as fast as possible, 1 second pause at top.


5 Rounds

4 Alternating Split Jerks (L/R, L/R)

200m Sprint

Rest as long as it took you to complete the round


Have a spotter count for you on the squats

Go heavy on the split jerks, and yes, you do have to alternate.

final front

final back

Thanks to everyone who filled out the survey we took a while ago. We took all of your results, over 60 answered the survey, and we created a word cloud out of the most used words within your answers. Here you go guys, a shirt you all created.

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Here is how

a. Fill out an order form for a Mens Cut Shirt here


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Once you have your Card on file, and filled out the form, your shirt order will be secure. The cost of each shirt is $27

pre-order sales will close next Wednesday so I can submit the order to Life As Rx. If you have not placed an order by that date you will be able to purchase what we have in stock. However, to guarantee you get a shirt make sure you get your pre-order in by November 27th.