2 sets of:
5 tempo plate squats
5 overhead plate stretch
:10 frog stretch
10 glute bridge
Work up to a heavy 1 rep close or at max
20 reps @ 55%
UNILATERAL LEG & GLUTE WORK
3 sets –
8 Dumbbell renegade row www.youtube.com/watch?v=aWqRpGX5rLk
: 20 each side Kettlebell dual front rack split squat isometric hold
10 Dumbbell glute bridge
5 each side side plank rotations www.youtube.com/watch?v=RXlHKL_NEN8
AIR RUNNER TRAINING
3 sets –
2:00 run @ 75% (row can be subbed of air runner)
Rest 4:00 b/t sets
Food for Thought Friday
Just like on Monday, I’d like to hear from you! What are your nutrition questions? Email me – email@example.com – and I will address in future blog posts!
See you all tomorrow morning for CharityWOD. Please arrive on time, as we will begin promptly at 8 AM. No regular classes will take place.
I’ve posted the heats again, please review as there were a few changes. (please, no more requests).
And join us for our Anniversary party (the big 1-0!) at 1 PM at Chuck’s house (address at gym). We will have BBQ, cake and all the mixers. Please BYOB and a side dish or snack.
$5 from the sale of each shirt (design below) will be donated to Sunday Strong. If you’d like one, please email firstname.lastname@example.org with your size, tank or tee and quantity. Deadline is Monday, May 13! $25 each.