Attention: I have been selected for the Pacific Coast Regional All-Star 7s rugby team and will be traveling to NY on Thursday. I will be back for the Monday evening classes. If you are new please do not come until I return. There will be no weightlifting in the workouts on Thursday or Friday. We will be closed on Saturday.

Strength: 6x1 DL w/chains. 10x2 parallel box squat w/ chains. 

Conditioning: one minute of hollow body rocks, one minute of rest, one minute of seated med-ball maneuvers, one minute of rest, 30 seconds of hollow body rocks, 30 seconds of rest, 30 seconds of seated med ball maneuvers.

30 superman complexes.