The WEIGHTED PUSH-UP…

Weighted Push-ups, Pull-Ups and Sit-Ups are three of the most basic movements in our strength and conditioning program. Typically, we work with a low repetition count from 5, 3 or down to 1 rep max! This move is easy to do at home:
Have someone place a weighted object on your back:
1. Start in a plank position with a tight mid-section, chin-up (see below).
2. Slowly bring your chest down to the floor
3. Push-up to the start while maintaining a rigid body!



TONY says..."It felt like having 2 girls on my back."



Workout of the Day
Weighted Push-Up
5, 5, 5, 5, 5
-rest
For time:
100 ft. Overhead Walking Lunges(#25)
21 Pull-Ups
21 sit ups
100 ft. Overhead Walking Lunges
15 Pull-Ups
15 sit ups
100 ft. Overhead Walking Lunges
9 Pull-Ups
9 sit ups

PALEO RECIPE
"Cranberry Orange Smoothie"
1 cup cranberry juice
1 large banana
1 medium orange, peeled and segmented
1/2 cup strawberries, hulled
1/4 cup raspberry sherbet
1 cup ice cubes
1/4 cup whey protein powder
Combine all ingredients; blend for 30 seconds.

“Companies that solely focus on competition will ultimately die. Those that focus on value creation will thrive.”-Edward de Bono

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