Are Potatoes Paleo? – from Primal Palate.
Grain Free Breakfast Burrito – who doesn’t love Burritos?!?
“Man has a choice and it’s a choice that makes him a man.”
― John Steinbeck, East of Eden
SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, Quads, and Adductors, 5 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Feet, 2 minutes.
MOBILITY: Shin Stretch, 1 minute. Gastroc Soleus Stretch, 1 minute each side. Spiderman off the Box, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand, Duck Walk, Vertical Jumps (about 30 seconds with each).
ACTIVATION: Kneeling Broad Jumps a la Kelly Starrett – test your posture in a dynamic position.
STRENGTH: Pull-up (Pronated Grip, up to a quick peak of 1).
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
*There is a 15 minute cap on this workout.