For time:
115 pound Shoulder press, 10 reps
115 pound Overhead squat, 15 reps
115 pound Push press, 20 reps
115 pound Front squat, 25 reps
115 pound Push jerk, 30 reps
115 pound Back squat, 35 reps


Kristen and DanIMG_0310



How Long Does It Take To Get Hydrated?      "Finally, don’t worry about drinking some magic concoction of salt, ginseng root, and unicorn blood to get hydrated before your workout. Plain old water will work just fine.
But post-exercise is a different story. Research has shown that after
you lose significant water during intense exercise, a drink containing electrolytes will help you rehydrate more quickly than water alone.
"—Jeff Barnett for Breaking Muscle


I Like Big Butts and I Cannot Lie         "The glutes have such a huge potential for force production that
they’re vital in sprinting, running, jumping, and leaping motions.
Basically, if you play any sport, stronger glutes will improve your
performance and make you more competitive.

Glutes are also critical in the prevention of lower back pain.
According to the National Institutes of Health, eight out of ten people
will suffer from back pain at some point in their lives (1). Aside from
the obvious poor posture issue, one of the key players in a weak lower
back is sub-par glutes. When developed and activated, the glutes take a
lot of strain off your lower back and reduce your chances of injury.
"—-Mike Samuels for Elite FTS

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