Location:

• ONDEG Fitness, 108 Highway 221, Choteau, MT
• (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway.  Former location of Howard's Plumbing.)

Times:

• 6am
• 11am-2pm (open gym by appointment only)
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Run, 30 seconds each, two rounds:
  
  • Forward
  • High knees
  • High heels
  • Skip
  • Sideways x2
• Forward and back x3
• 1 x 10:
  • Push:  push-up
  • Pull:  body row
  • Midline flex:  sit-up
  • Midline extend:  good morning
  • Hip open / close:  walking lunge (10 each leg)

Skill review / enhancement / instruction:

• Deadlift
• Pull-up / body row
• KB swing

WOD #1:
"Tactical Strength Challenge" (modified)
Max effort in each event:

• Deadlift (1RM, three attempts to find a weight you can lift properly and safely, dropping bar from finish position is acceptable)
• Pull-up (max reps, full ROM dead-hang (full arm extension and chin over bar with no kipping), sub body row if necessary)
• KB swing (max reps in two minutes, American swing (arm obscuring the ear), 53# for men / 35# for women, scale as necessary)

Exercises are done in the order you choose...order of arrival determines order of choice.
Work together, count the reps and judge the movements for your buddy.  Hold each other accountable!

Post-WOD skill / strengthening / conditioning:

• Row 2k

Stretch

Study as Much as You Sweat:

• How Fit Are You?

Nutrition Tip of the Day:

• Paleolithic Solution podcast

Daily Pondering / Question of the Day:

• "Each rep is a skill movement.  If not performed with concentration and intent it's meaningless."  -Bill Fox
• Post your replies to the comments below.