Saturday, July 25, 2016

Don’t forget about our free beach workout every Saturday at 10am.  We meet where Rose Ave runs into the beach.  Everyone is welcome to attend!

Prehab:

Super rack stretch, 30 seconds each
Theraband routine, 15 each
Fire Hydrants, 10 each direction
15 Scapula Push ups
Bottom of Squat, 1 minute

Warm-up:

Jog 400 meters
5 Pause Front Squat
5 Burpees
10 Push Press
5 Burpees
10 Thruster
5 Burpees

Go over movements

Partner Conditioning

Team Triplet event from 2012
Row 750 meters, while partner holds 215/145 pounds in the Front rack position
50 Burpees, while partner holds 135/95 pounds Overhead
50 Thrusters, 95/65 pounds, while partner holds the Dip support position

Notes: PLEASE SCALE ACCORDINGLY

Partners may switch during each exercise but repetitions will only count while the other partner is holding the required position. Each pair of athletes must complete all the repetitions before moving to the next exercise. The next pair of athletes may not begin each exercise until the leading pair has finished.

Cool down:

Pigeon, 90 seconds each
German hang, 30 seconds
Cat stretch, 30 seconds
10 Wall extensions

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