GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Sandbag squats @ tempo 3 sec down
10 frog pumps

LEG STRENGTH/REVERSE PYRAMID
Back squat
10 @ 78% (work up to 78% in 3-4 sets of 3-5 reps)
Rest 2-3 minutes
10 or more @ 70%
Rest 2-3 minutes
10 or more @ 65%

3 sets of:
:20 Kettlebell rack 90 degree squat hold www.youtube.com/watch?v=WDrP7i45Bu4

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
8 Barbell curls
10 Banded tricep extensions

3 sets of:
8 Dumbbell rear delt raise
10 Banded face pulls www.youtube.com/watch?v=IndIttUTNMU

HAPPY BIRTHDAY TO EMILY Z! 

Due Today 

• CharityWOD checks and team names
  • If you are late with anything, I reserve the right to put your team in a heat by yourselves…first. With everyone watching. 
• McKenzie Regionals shirt pre-orders

You Go, Girls! 

Laura Toth, Joanne Duncanson and Patti Radford run the Coast-2-Coast relay today and tomorrow. Their team will cover 200 miles, from Titusville to

Tarpon Springs! The race is expected to take 24 to 36 hours. It will be a

feat of athleticism and mental toughness and we know they will crush it!