Back in action today - NORMAL SCHEDULE!
GROUP WARMUP
3 sets -
:30 Ski-erg
5 push-ups -> handstand push-ups
10 walking lunges -> Kettlebell lunge
5 dumbbell squats
TEST
For time:
10-8-6 reps of:
Handstand push-up
50ft Kettlebell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12 of:
Calorie Ski-erg (women's ski calories: 16-13-10)
Dumbbell squats 55/35
*15-minute total time cap
*heats of 7 every 8-10 minutes
ALTERNATE TEST
For time:
10-8-6
Dumbbell push press
50ft Dumbbell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12
Calorie Ski-erg
Dumbbell squat
GLUTE ACCESSORY WORK
3 sets -
5 Dumbbell glute bridges
10 Each way banded side steps (band above the knee)
REAR DELT/LAT WORK
3 sets -
5 Rear delt raises
5 Banded face pull
:15 single arm ring row hold www.youtube.com/watch?v=JOloVLeJ6Vw
Happy Gym Anniversary!
These people made their resolutions stick:
Nine Years
Brooks Greenway
Eight Years
Dan Clemente
Amanda Pfenning
Rosanne Moler
Seven Years
Jose Prieto
Six Years
Jason White
Junior Bragg
Five Years
Rick Fiore
Jeff Palleschi
Zach Bragg
Four Years
Charlie Jennings
Two Years
Steven Tate
Izzy Khatib
Pete Graef
One Year
Bob Dakin
John Dakin
Pat Morgan
Ruth Taylor
