April 20, 2018

GROUP WARM-UP
2 Rounds –
:30 Air bike
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
5 hinge (empty barbell)

BARBELL
3 x 2 Tempo back squat, barefoot (3 seconds down, 3 second pause, fast up) @ 75/80%

HINGE/SINGLE LEG STRENGTH
3 sets of:
10 Hex bar deadlift or Dual kettlebell deadlift www.youtube.com/watch?v=6SyJO3nSY9U
:20 (each side) Static single leg glute bridge

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
10 Barbell bicep curls
10 Banded tricep extension
8 Rear delt raise

MIDLINE
3 sets of:
15 tuck ups www.youtube.com/watch?v=obVuc0wZoss
:20 Superman/Arch Hold

HAPPY BIRTHDAY TO AMY KOZIEL & JEN WESTROM!

Qualifier Weekend 

The four workouts of the Masters & Teens qualifier are announced today and all results are due Monday. Moselle (aka Kitty), Chuck and Wendy qualified and are participating in some or all of the events. Let’s do this!