10/4/2023
Workout 4 RFT 50 Double unders 400m run 30 Sit ups 20 Single-arm DB Push press, total (50/35) *or 10 Handstand push ups
10/3/2023
Strength A1 - Deadlift(deadstop) - 5 x 4 @ 80% of your 1RM *Max reps on the last set A2 - Frog pumps - 4 [...]
10/2/2023
Strength A1 - Back squat 5 x 4 @ 80% *Max reps on your last set A2 - Calf raises 4 x 12 Workout For [...]
The week ahead.. October 2nd
Hey Old Cityzens! I hope everyone had great weekend. Shout out, and a HUGE congrats, to Coach Jack, Coach Jess, Lisa, Sam, Coach Kate, [...]