Ross sent over some pics from his recent trip to  his property in Northern Nova Scotia.  Looks Amazing and notice the lack of surfers.


2 min of  Run & Row

3 Rounds
10 Back Squats w bar
1 min Squat Hold


Every other Minute for 10 minutes:
3 Back Squats

RX = 80% of 1RM
Novice= Ascend

*5 mins to warm up to 80%


3 rounds for time of:

15 Power Cleans 135/95#
50 Double-Unders

PC> DL’s if needed
DU’s to 20 Burpees


Hell’s Bells

Then 5 min easy Dyne or Run

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