The Goodbyes Begin and the Workout

The season here at NOLS Southwest does not end until the second week of May but I am already saying goodbye to folks that I may not see again. It is not easy but I am hoping that someday I will see a lot of these folks again. NOLS has a big gravitational pull.... just when you think you have made it out of its orbit.... the school can pull you back in. But, that is a good thing. People come back to the NOLS so often because it is a great place to live and work. Maybe the "goodbyes" are just "See ya' laters"?

Warm-Up: Complete the two exercises in order to complete a set. Two sets total. No rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 3 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Straight Arm Lat Pulldown, 3 sets of 8-10 repetitions
Bent-over Dumbbell Row, 3 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 4-6 repetitions
Super Set: Perform the next two exercises in order to complete a set. Two sets total. No rest between exercises.
Sumo Deadlift to High Pull, 10 repetitions
Hanging Knee to Chest, 20 repetitions

Have a Great Day!!