• 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.)

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

• Metabolic conditioning
  • Phosphagen
  • Oxidative
• Mode
  • Monostructural
  • External loads / Weightlifting

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Windmill stretch
• Wrist stretch
• Achilles stretch
• 1 x 15:

• Push:  dip
• Pull:  body row
• Midline flex:  sit-up
• Midline extend:  good morning
• Hip open / close:  broad jump

• KB Get-up
  • DB
  • KB
  • KB bottoms up
  • Barbell
  • Odd objects

• TGU 1RM

• Hill run (up)
• SDHP x25
• Hill run (down)

• GHD back extension, 3 x 10