2 sets –
5 Banded tempo plate squats (band above knee)
5 Foam roll wall slides
5 Dumbbell glute bridges
5 Bench-lying plate overhead stretch
Start on any of the three circuits shown below. Complete all sets before moving to other circuit. Rest no longer than 2 minutes between sets.
Circuit 1 –
Weighted strict pull-up (or strict pull-up)
Dumbbell row (each arm)
Circuit 3 –
3 sets of:
50 ft Sandbag carry
5 Tempo pushups (3 seconds down, 3 seconds up)
1:00 each side half saddle stretch
1:00 box stretch
10 PVC pass throughs
Shoulder Seminar – Today
You have two opportunities today to learn about the shoulder and how to keep it healthy. Join us at 10:30 AM or 5:30 PM. Joanne Duncanson, Physical Therapist, will be leading this talk – take an early lunch break or come by after work!
Update on the Captain Hiram’s Triathlon
Laura got 1st in her age group, Dan jumped in last-minute and got 3rd in his age group and Marco had a good time!