17.4 heat sign up is on the back of the whiteboard, sign up for your Friday Night Lights heat time.
See you Thursday night at 6p for the viewing of the 17.4 announcment on the big screen!
Dynamic Warm-Up – Mobility
Prepare to for..
20 Kettlebell Swings green/blue, blue/yellow, yellow/orange
20/12 Calories on Bike
* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through decent. Ask your coach for help.
ABOVE AND BEYOND, Extra Credit
Who is this for? Read the following out loud:
I will finish in the top 20 in my region, state or box, not the top 30, 100, or 500. The top 20. – Do you believe it? If so, have at it. If not, you know how we feel about intensity vs. volume. Work your ass off on 1-4 and be done.