Wednesday 6.19.19

Thank you to everyone who joined us for Trivia Night!

Back Squat 

5-5-5-5-5

3 Sets 

10 Wide Grip Pull Ups 
3 Turkish Get Ups/Arm

Above & Beyond

Cool Down

2 Minutes/Leg Couch Stretch
2 Minutes/Leg Pigeon on Box

Strength

Banded Belt March

10 Minutes Holding a 20#/14# Medball Bear Hug Style

*Attach a band (you choose thickness, but be careful) across two j-cups as low on the floor as they will go. 
*Take a "dip belt" and wrap around the band and your waste. 
*Hold ball in bear hug and start marching back and forth, back and forth for 10 minutes. 

Endurance

RUN

2x600M
1000M
2x500M
1000M
2x400M
1000M
2x300M
With 1 Minute Rest Between Reps

600M pace range = 1:40-1:41/400M
1000M pace = sub-2:15/400M
500M pace range = 1:40-1:41/400M
400M pace range = 1:40-1:41/400M
300M pace = 1:20/400M

Gymnastics

Accumulate 2 minutes in an L-Sit.

*In under 10 minutes.
*For every minute you're over do 10 push ups. 

Chelsea JungComment