GROUP WARMUP
2 sets -
:30 air bike
5 external oblique openers variation: leg raise
5 Overhead plate stretch
:20 frog stretch
5 Goblet squats
MIXED STRENGTH WORK
Circuit 1:
3 sets -
100 meter sled push
5 Dumbbell hang clean & jerk
Circuit 2:
3 sets -
5 each arm kettlebell clean + 50ft overhead work
Circuit 3:
3 sets -
50ft farmer carry (heavy)
20 Wall ball (heavy)
MIDLINE
3 sets -
8 Each way stir the pot
:20 Side plank L then R
:30 Sandbag hold
HAPPY BIRTHDAY TO OSCAR HENRIQUEZ & ERIC JOHNSON!
Housekeeping
Hey guys, just some reminders:
- Bring a towel (hand towel, workout towel, beach towel...whatever works for you) and wipe up your sweat and yourself, especially on the cardio machines. No one wants to sit in another person's perspiration!
- Clean up your equipment. Whether it's DBs and KBs from the accessory work or benches and mats when you're doing your own thing, please help us keep the gym organized and free of random equipment all over the place.
- Use the wipes or liquid cleaner/towel to wipe down equipment after use. It's hot and sweaty these days.
- Start warming up your system when you arrive. It will lead to a much more successful workout than when you just stare at the board :) The group warm-up is the bare minimum.
- Check the lost and found bin. It's about to be tossed at the end of the week.
- Parents: please clean up all the crumbs, chairs, etc from your kids.
Thank you! If everyone can do his or her part, it makes for a much nicer environment.
