Sunday, June 28, 2015

Great job to everyone that competed in the Summer Open yesterday!  Thanks to all the fans, volunteers and athletes that came out.  Looking forward to the Winter meet:)

We will be open all weekend for the 4th of July!  Saturday will be a bring a friend or family day!

Prehab/Warmup

Row x 1 minute, easy
Monster Walks x 10 steps each direction
Row x 1 minute, hard
Inchworms x 5
Wall Squats x 15

Conditioning

“Fight Gone Loco”
4 Rounds
25 Wall Balls
25 Burpees
25 Box Jumps
25 DB Push Press
25 Row for Cals
400 meter Run
-30 min cap-

Notes: The Wall Ball weight is 20/14lbs. The box jump height is 24/20inch. The Dumbbell Weight is 50/35. Please scale accordingly.

Cool Down

Lsit x :60 accumulate
Top of Hip Extension x :60 accumulate
Couch Stretch x :60 each