“From Lil’ Sis…”

Posted: July 24, 2016 in Uncategorized
 From Lil’ Sis…
Mando Macias's photo.
“Just want to give a huge Thank You to everyone who helped me get to St. Louis this year!!!
It was an Amazing experience and I wouldn’t have been able to be there if it weren’t for each and every one of you who donated and/or brought me recyclables. ..
Much love to all my RCCF Family!!!
You guys are the best!!!
Alicia aka Lil’ Sis…”
Coach/Big Brother’s Addition…
“Oh Yea… Thanks you so much Coach Mando/Big Brother for helping me finish all those Burpees!!!”
You’re Welcome…
From Me…
Thank All Of You Who Helped My Sister Go On An Adventure That Almost Didn’t Happen… If You Noticed… She Said RCCF Family… And That’s What We Are…
ALRIGHT… HERE WE GO!!!

Strength…

Using 60% Of Your 1 Rep Max Back Squat… 5x5x5x5x5

MetCon…

For A Total Of 3 Cycles:

1 Cycle Consists Of:

45 Seconds Of Max Bar Touching Burpees

15 Seconds Of Rest

45 Seconds Of Max  “Behind The Neck Thrusters” (Rx’d: M-95lbs/F-65lbs…)

15 Seconds Of Rest

45 Seconds Of Max AbMat Sit Ups

15 Seconds Of Rest

45 Seconds Of Max Pull Ups

15 Seconds Of Rest… Keep Score Of Your Total Reps…

Then Start Back @ ZERO…

You Will Have 3 Scores… KEEP COUNT!!!

3…2…1…GO!!!

Mando

Mando Macias's photo.

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