February 1, 2019

GROUP WARMUP
2 sets -
5 frog pumps
:10 frog stretch
5 Tempo plate squats
6 Steps walking lunge

SQUAT STAMINA/DROP SETS
Back Squat
1 set-
2@80%
4@70%
8@60%

1 set-
3@70%
6@60%
9@50%
*each set is continually done

STRUCTURAL BALANCE
2 set-
5 each side one arm kettlebell front squat
6 each side reverse drop lunge on 2 plates

SKI OUTPUT TRAINING
2 sets -
:30 @70%
:20 @80%
:10 @90%
*rest as needed between sets
*complete each set in continuous effort
*note total meters/split at each percentage for each set

HAPPY BIRTHDAY TO INGRID!

Happy Gym-versary!
Congratulations and thank you...

Eight Years
Stefanie Mooney

Seven Years
Tim Grabenbauer

Five Years
David Carter
Julia Carter
Cara Fiore
Hans Stancil
Gina Karshner

Four Years
Vin Burke

Three Years
Randy Kerperien

Two Years
Molly Shambo

One Year
Nancee Hunter
Steven Coney
Mikey Ingenito