15 minute A.M.R.A.P.:

10 Wall Ball  20/14#

10 Burpees

10 V-Ups



Be advised– 11:15-12:15 session for Monday is scheduled to go off as originally planned!


Most Important Stretch For Preventing Lower Back Pain         "Doing this won't take away from the two components of Warrior Pose that are important for low back pain prevention, and will actually allow you to perform Warrior Pose for longer stretches of time.

How long should you maintain Warrior Pose? For as long as you can
comfortably maintain it while feeling your hamstrings stretch and your
lower back muscles contract. If you haven't been physically active in
some time, then I recommend beginning with just a second or two on each
leg. As your stamina and physical condition improve, you can work your
way up to holding the Warrior Pose for 10-30 seconds at a time on each

How often should you do Warrior Pose? As often as you can without causing an uncomfortable strain in any of your muscles.'—-Dr. Ben Kim


How Much Protein Should You Be Eating?     "The answer – wait for it – depends on who (and what) you are.
Your goals, your age, your activity levels, your size, and your health
status all impact how much protein you need. And although individual
protein requirements ultimately depend on dozens of variables that we
can’t really know, there are some baseline intakes that can serve as a
foundation for different groups. Let’s take a look."—
Mark Sisson, Mark's Daily Apple

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