Sunday, March 13, 2016

Celebrate the end of the Open with us in VEGAS! This is a climbing trip at the world famous Red Rocks, but we will be enjoying all the city has to offer as well. CLICK HERE for details.

Screen Shot 2016-03-12 at 8.21.46 PM

Prehab

20 hip extensions
15 Arch Lifts
10 Groiners each side

Warmup

Across the floor mobilty and dynamic stretches

Conditioning

For time:
Run 800 Meters
50 Deadlifts
Row 500 meters
50 GHD sit-ups
30 Deadlifts
Row 1,000 meters
30 GHD sit-ups
20 Deadlifts
Row 2,000 meters
20 GHD sit-ups
Run 800 Meters

Notes: L1: 55/35 (females use 15lb bar and two 10lb plates) If you have a problem pulling from the floor try suitcase deadlifts with KB’s. 12/8kg, Abmat situps
L2: 95/65, you may try a few (10/7/3) GHD situps each round, but the majority of your time should be with the Abmat.
Rx: 135/95
Depending on class size have people start on different movement to avoid a bottleneck at the GHD’s

Cool Down

Foam Roll IT Band
Foam Roll Low Back
Stretch Calves
Cobra Stretch

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