Thursday 09.25.14

21-15-9 reps for time of:
front squats, 30-40 lbs
knees to elbows

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep
no preservatives
eliminate wheat


    1. I can't imagine doing 60# squats right now. Way to go!!

  1. 4:28 k2e on floor. Workout in garage….feels good a Lil warmup with jumping jacks
    Have a crossfastic kinda day ya'll! Lol

  2. Needed to workout inside today so I made up my own.
    4 rounds of:
    12 pull-ups
    12 push-ups
    12 butterfly sit-ups
    12 squats
    Time: 8:10

  3. 3:34. 30# squats; had bad cramps so subbed 30# PP for K2E. Glad for a short one today.

  4. forgot timer

    20# squats/ K2E, leg lifts, planks
    2 rounds

  5. What does 21-15-9 mean? Sorry, I'm new to this.

  6. 4:45
    45# front squats
    K2E on bar

    Nv- 21-15-9 means you do 21 reps of each exercise, then 15, and then 9.

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