Saturday, November 28, 2015

FamilyFit classes will be Monday and Friday starting next week.

Happy Birthday Dutch!

Prehab

Super rack stretch
Shoulder Ext. Rotation
10 Lat activations

Warmup

In 6 minutes or less, complete
2-4-6-8 of
Hollow Rocks
Glute Bridges
Burpees
Kip Swings

2-4-6-8-warm ups we appreciate!

Conditioning

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Notes: Happy fiftieth birthday to “Dutch” Steutel, a long time member and friend of the gym. He had a special request for this workout on his brithday! There are limited GHD’s for the back extensions so either sub good mornings with a barbell or stagger the start.

Cool Down

Foam Roll Upper Back
1min Seated Straddle use post or KB out in front to pull yourself forward