Important Reminder: Sign-ups for Friday validation will close at NOON today. Please make sure you are signed up on MINDBODY. Heat schedule will be posted soon after the Open Announcement.
A. Gymnastics Core Work
60 Second Bottom Balance Complex
15 Straight Body Crunches
50 Elbow Jacks
B. Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
C. Complete rounds of 30, 20 and 10 reps of:
75/55 lb Thruster
Calories of Rowing on Concept 2 Erg
*ABSOLUTELY NO DROPPING THE BARBELLS.
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