Monday 02/24/2025

Hello MEF, did you know that resistance training and bodyweight workouts improve muscle strength and bone density. This is essential for preventing osteoporosis and maintaining mobility as we age. Regular strength training also enhances muscle tone, boosts metabolism, and reduces the risk of injury by strengthening the connective tissues.

Strength: Shoulders and Back

1A. Barbell Shoulder Press

-1x10 @ 55-65%

-1x8 @ 55-65%

-1x6 @ 55-65%

-1x8 @ 55-65%

-1x10 @ 55-65%

1B. DB Rear Delt Flys 5x8 @ 5-6 RPE

Shoulder Finisher: Lateral Raise + Front Raise 3x8

Conditioning: Get As Far as Possible in 16 Minutes

-2 Thruster (115/75)(96/65)

-2 Pull Ups

-40 Double Unders / Singles

-4 Thrusters

-4 Pull Ups

-40 Double Unders / Singles

-6 Thrusters

-6 Pull Ups

-40 Double Unders / Singles

-8 Thrusters

-8 Pull Ups

-40 Double Unders / Singles...

Keep adding 2 reps of thrusters/pull ups - and get as far as possible in 16 min!