Congratulations to Nate Dunfee for a stellar performance in this years North Central Regionals!  We're proud of you!

Congratulations to Nate Dunfee for a stellar performance in this years North Central Regionals! We’re proud of you!

Fitness 

A1.  Strict Press – 6@9 (Load Drop) 4-9% 

A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses 

B.  Every 2 Mins for 5 Sets 

15 x Ball Slams 

150M Row or 1 Lap around the back 

Performance 

A1.  Strict Press – 6@9 (Load Drop) 4-9% 

A2.  Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses 

B.  Every 2 Mins for 5 Sets 

10 x Lateral Box Overs @ 24inches/20inches 

125M Run (1 Lap) 

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