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.

Prehab

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

Warmup

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

Conditioning

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