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
• 6pm
• 7pm
• 8pm On Ramp

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
• Mode
  • Monostructural
  • External loads / Weightlifting
  • Mobility

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Scorpion stretch
• Pigeon stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Mobility:  flexion / external rotation & extension / internal rotation courtesy of K-Starr.
• 1 x 15:
  • Push:  dip
  • Pull:  pull-up
  • Midline flex:  leg raise
  • Midline extend:  good morning
  • Hip open / close:  OHS

Skill review / enhancement / instruction:

• Sumo deadlift
• Tire flip

WOD #1:
Seven minute AMRAP.  Keep the kettlebell in your hands for the entire time.

• KB swing x7
• Shuffle across x2
• Goblet squat x7

WOD #2:
"Smells Like Tabata"
A WOD (modified) courtesy of The WOD Shop.
8 rounds for max reps:

• Twenty seconds deadlift (185# / 105#)
• Ten seconds rest
• Twenty seconds DU's
• Ten seconds rest

End by doing max reps in 30 seconds of hand-release push-ups.  (chest to ground, hips never touch ground, pull hands from floor while chest is on ground)

Post-WOD skill / strengthening / conditioning:

• Tire flip, 10x

Stretch

Study as Much as You Sweat:

• Weightlifting coaching

Nutrition Tip of the Day:

• Raw for Thirty Days

Daily Pondering / Question of the Day:

• "Men can go anywhere despite anything, except opposition by better men willing to go anywhere despite anything."  -Charlie Black
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