Try some Poliquin German Volume Training Today...CrossFIt Style...

Using approximately 60% of your 1 max rep weight:

Choose one of the three pairs of exercises for 10 sets of 10 reps:

Squat Thrusters
Pull-ups (weighted if you can)

Deadlifts
Lunges (weighted if you can)

Dips
Chin-ups
(weighted if you can)

Cross Country District Championships

Alexa took a Second Place Medal with a stadium cheering photo finish at the line and Bianca took a 37th place ribbon as one of the youngest in the older group in what was the largest regional group of runners seen at over 125!