We are looking for a Playcare Attendant for 2 hours a week at 10a. A discounted membership is provided for the 2 hours each week you can commit to watching the kiddos. 

Dynamic Warm-Up – Mobility
Prepare  for..

Strength: Back Squat 3 x 10 at 70% of 1 RM

3 Rounds for time of: (16-19 min)
600m Run /750m Row / 1 mile Bike
7 Burpee pull ups / Scale Burpee + push ups
20 1 Arm KB Snatch’s  RX Grn/Blu  Scale Blu/ Yel  10 reps Right & Left arms =20 

RX+ KB never touches the ground in transition,athlete never loses swing rhythm in hand off plus Burpee pull ups
RX  Grn/Blu KB/ burpee pull ups

Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

Leave a Reply

Your email address will not be published.