GROUP WARMUP
2 sets -
5 frog pumps
:10 frog stretch
5 Tempo plate squats
6 Steps walking lunge
SQUAT STAMINA/DROP SETS
Back Squat
1 set-
2@80%
4@70%
8@60%
1 set-
3@70%
6@60%
9@50%
*each set is continually done
STRUCTURAL BALANCE
2 set-
5 each side one arm kettlebell front squat
6 each side reverse drop lunge on 2 plates
SKI OUTPUT TRAINING
2 sets -
:30 @70%
:20 @80%
:10 @90%
*rest as needed between sets
*complete each set in continuous effort
*note total meters/split at each percentage for each set
HAPPY BIRTHDAY TO INGRID!
Happy Gym-versary!
Congratulations and thank you...
Eight Years
Stefanie Mooney
Seven Years
Tim Grabenbauer
Five Years
David Carter
Julia Carter
Cara Fiore
Hans Stancil
Gina Karshner
Four Years
Vin Burke
Three Years
Randy Kerperien
Two Years
Molly Shambo
One Year
Nancee Hunter
Steven Coney
Mikey Ingenito
