GROUP WARM UP
2 rounds of:
:30 Row
:30 Air bike
5 Front squats
5 Push press
5 Thrusters

SPRINT TEST
For time:
20/16-calorie air bike 
30 thrusters 95/65; M55+ 75/45 
30/24-calorie row 

ALTERNATE TEST
15 calorie Air bike
20 sandbag squats 
20 calorie row

ADVANCED TRAINING TECHNIQUES 
Perform Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

A:
3 sets –
4 Myotatic Hex Bar Deadlifts www.youtube.com/watch?v=b5MOh_yvpaM
100 ft Sled Push 135/95

B:
3 sets –
5 Myotatic Kettlebell Front Squat – 3 reps shown HERE
10 Banded glute bridges+ :20 Glute bridge hold

*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex which provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols. When we perform Myotatic movements, we will do a full rep (slow and controlled), then a 1/4 rep with explosivity.

MOBILITY
1:00 each side pigeon stretch
1:00 each side twisted cross

NERD NITE!
Nerd Nite is tonight at 6 PM at Orchid Island Brewery. The theme for March is Diversity & Inclusion. You’ll learn about “Autism without Borders,” the history and implications of the Pride movement and ADA-accessible websites.