GROUP WARMUP
2 rounds of:
:30 bike
:30 ski
:30 row
100 meter jog
:20 soleus and gastroc stretch (each side)
DISTANCE WORK
For time:
3 mile Bike-erg (4,800 meters)
Directly into or at 11:00 minute mark,
1 mile Run (1,600 meters)
3/4 mile Row (1,200 meters)
Directly into or at 25:00 minute mark,
Half mile Ski-erg (800 meters)
*29 minute time cap; heats of 7 every 10-11 minutes
*distances are approximate
MIDLINE
200m sandbag carry
MOBILITY
2:00 seated forward fold
1:00 (each side) 3 way hamstring stretch
1:00 (each side) gastroc and soles stretch
2:00 saddle stretch
HAPPY BIRTHDAY JOE PORTER!
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Trivia Time - Win a Shirt!
I was thinking about all the amazing people we have at the gym, so decided to put together a little trivia quiz. Below are ten questions. Post to comments with your answers. The first person with seven correct answers wins a shirt of choice. Post to comments (if your answers don't post immediately, don't worry, they will be in the cue to be approved).
Post your answers to comments. I will reveal the answers tomorrow!
