Costume: Bailey C
Spirit of the Open Mae Q
Performance: Brook D
Pick up your prizes Wednesday from the office.
Dynamic Warm Up – Mobility Prepare for..
Complete as many rounds as possible in 10 minutes of:
3 Bar muscle-ups
12 Push presses, 135/95, 115/75, 95/55
20-30 minutes on the bike/rower/ski erg at a comfortable pace. Put on relaxing music and become lost in thought. Keep to yourself for the duration.
Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.
Max Overhead DBKB carry for 50M
5 rounds of:
Overhead DB/KB carry for 50M one size smaller bells
Ski erg 20, 40, 60, 40, 20 cals (diff ea end)
DB/KB push presses w/ bells used for carry x 6