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
• 9am
• 6pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
• Mode
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 2 x 10:
  • Push:  wide push-up
  • Pull:  body row
  • Midline flex:  KTE
  • Midline extend:  good morning
  • Hip open / close:  walking lunge (10 steps with each foot)

Skill review / enhancement / instruction:

• Push press
• Man-maker

WOD #1:

• Push Press 5x3

WOD #2:
"Death by man-makers"
Do one man-maker in the first minute, two in the second minute, three in the third minute, etc...until you cannot complete the prescribed number of reps in the designated minute.  One round?  Two rounds?  Three rounds?

Post-WOD skill / strengthening / conditioning:

• None

Stretch