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 WeekendÂ
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!