• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

• 6am
• 6pm
• 7pm
• 8pm On Ramp

• Metabolic conditioning
  • Glycolytic
  • Oxidative
• Mode
  • Gymnastics
  • Weightlifting

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Samson / perfect stretch
• Wrist stretch
• Achilles stretch
• Squat stretch
• Three rounds, 30 seconds each:
  • Push:  plank hi-lo push
  • Pull:  JPU negatives
  • Midline flex:  leg lift to reverse roll-up
  • Midline extend:  Superman with 10 second hold
  • Hip open / close:  complex mountain climber

• KB clean
• KB push jerk
• KB OHS

• On one side:
  • Turkish get-up x3
  • KB swing x3
  • KB clean x3
  • KB push jerk x3
  • KB OHS x3
• Repeat this complex on the other side.
• Burpee hurdle or box jump x3

• GHD sit-up 3x10

• The Path to Fitness

Nutrition Tip of the Day:

• We don’t catch diseases,we create them by breaking down the natural defenses according to the way we eat, drink, think, and live”.  -Hering’s Law of Cure

Daily Pondering / Question of the Day:

• “Change is the essence of life.  Be willing to surrender what you are for what you could become.”  -Unknown
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