Sunday, August 9, 2015

Join us for the Potluck today at MDR at Noon-1:30!  We will be discussing the EIE Challenge that starts this week and performing a raffle for a free Reebok backpack and $50 membership discount!

Click on one of the following links to join the Challenge and learn more starting today:  Nutrition, Mobility, Barbell, Gymnastics.


Prehab/Warmup

Groiners x :30 each side
Cossack Squats x 5 each side
Scapula Pushups x 20 reps
Light Kettlebell Swings x 15 reps
Single Arm KB Press x 10 each side
Russian KB twists x 15 each side
Sampson Stretch x :30 each

Conditioning

35 Minute AMRAP:
400m Run
40 Overhead Walking Plate Lunge
30 V-ups
20 Kettlebell Swings
10 Strict Chin Ups

Notes: The RX weight for the plate lunge is 45/25. The Kettlebell weight is 32/24kg, scale the weight or to russian swings if needed.  Please use a band or ring rows for chin ups if needed.

Cool Down

Row 300, easy
Straddle Stretch x 2 minutes
Hip Extensions x 20 reps
Pike Stretch x 2 minutes

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