Saturday, June 18, 2016

We are holding our quarterly VBC members only meet on July 8th. Costumes required, prizes for the best! Sign up for the meet at the front desk.

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Foam Roll Glutes
1 minute Couch Stretch/side
2 minute Bottom of squat hold on to rig, press knees out with elbows


Find your team of 3:

Complete the following, sharing reps, one person working at a time
30 jump squats
60 High knees
30 Pushups
15 strict pullups
400m run together


Teams of 3:
50 Thrusters
12 Rope Climbs
40 Thrusters
9 Rope Climbs
30 Thrusters
6 Rope Climbs
20 Thrusters
3 Rope Climbs

Notes: One athlete works at a time.
L1: 20/15 DB’s
L2: 75/55
Rx: 135/95
Rx+: 155/105 Legless

Cool Down
Stretch Chest
Mash Traps with Barbell
Stretch Wrists and Forearms

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