Mom’s and dad’s who use the playcare – Please check the Group Me app for updates to playcare. If a playcare attendant will not be able to make it, it will be posted on this app. If you don’t have the group me app or know about it, get with Troy, Jamie or Elyse. Thanks!
Needing gift ideas? Buy a Inbody Composition testing for you and get one for a friend, spouse, neighbor, or whomever for FREE! Need a new hoodie or t-shirt, buy one get one for free. We have more sizes than what is hanging up!!!
Also, get a 10% discount when you pay with cash when you buy progenex or other items.
Dynamic Warm-Up – Mobility
Those who can’t complete in 30 min (approx 10 min miles) should consider scaling to 4K.
For those who can’t run, choose your least favorite machine:
Bike 8 miles
B. Above and Beyond:
B not alternating
B1 snatch, 3 reps, touch and go. No more than 60% today. 5-7 sets
Focus is mechanics, and setting up for the next rep on the descent from the previous rep. Be intentional with your set up.
B2 segmented snatch deadlift, 2-3 reps up to 100%. 4-5 sets
Pause just above ground, top of knee, mid thigh
C rotate for 3-4 sets
C1 double KB front rack walking lunge, 10 reps each leg
C2 10 or so reps, PVC Overhead drill/stretch
C3 5-10 perfect ring swings
C4 max L sit on parallettes
Work to heaviest stone carry for 25M then lighten by 10:15lbs
30 Min AMRAP
Stone carry x 50M
Stone over shoulder x 6 (3 ea side)
Ski erg x 10 cal
Double KB Snatch x 5
Double KB OH walk x 25M
Double KB clean & jerk x 5