Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

FBF: You Gots To Lift

08 Apr Posted by in Hip hop history | Comments

We are back with that funky fly Roger Troutman style stuff. More bounce to every
ounce of weight. This week we have something to chill to courtesy of EPMD!


Workout of the Day


Coach led


Complete Max Set of Strict chest to bar pull-ups
Rest 3:00
Then – Max set of chest to bar pull-ups in 2:00 (Any Style)
Rest 2:00
Then Complete Max Set of Strict Dips
Rest 3:00
Then Max set of Dips in 2:00 (Any Style)


Wall Ball
:20/:10 x 8

Rest 1min

:20/:10 x 8

Rx: 14/20
Z3: assisted PU
Z2: 10/14, box PU
Z1: Scale as needed


Band OH distraction – 2min/side
Smash/roll lats & teres

Leave a Reply