3 Super Sets​
6/arm ½ Kneeling Single Arm DB Press @21X1
30 sec AMRAP Strict Pull-Ups

*60-90 sec rest



3 Rounds ​
250m Row
10 Deadlift 155/105
15 DB Push Press​45/30
4 Strict T2B
6 Kipping T2B

*60 sec rest after each round

*high effort on each round
*keep Deadlift under 60% of 1RM
*two DB’s


Saying good-bye is never easy, but two of our Ultimate mainstays – Mike and Liz – wanted to share some words before leaving…

From Mike:

Be nice to Ben and keep training hard.  I’ll miss you guys.

Peace in the Middle East,


From Liz:

Dear Ultimate family, as some of you may have heard, I am stepping away from my training position at UCF.

Given the increased demands of both my family and work schedules, I was finding it harder and harder to make the time for coaching.  So while this decision was far from easy, I know it is the right one for me and my family at this point in time.

I would like to thank both Lance and Mike for the incredible opportunity to be part of such a wonderful community for the past 8 plus years.  Ultimate has in many ways become a home away from home for me- I’ve grown here as an athlete, trainer and a person in so many ways and I am grateful to take with me some incredible memories and friendships.

Thank you to our wonderful members for allowing me to be your coach!  Your personal journeys and dedication have been a constant source of inspiration to me over the years.

Thank you as well to my former teammates for the support, encouragement and knowledge that you’ve shared with me.  Whether it was a local competition or Regionals, some of my proudest moments have included representing Ultimate alongside you on the competition floor.

And lastly, thank you to my fellow trainers for the camaraderie – you guys have made this such a fun environment in which to work.  And of course thank you especially to Jaye, Mie and Mike for pitching in and helping me out so much the past couple of years while I tried to navigate the craziness of my schedule!

I’m very excited for the future of Ultimate.  Ben comes ready to take the helm full of new energy and great ideas.  I’m looking forward to coming back from time to time to visit with our community and check out the new place!