GROUP WARM-UP
2 Rounds –
:30 Air bike
5 PVC lift offs or plate Bench lying overhead stretch
5 Foam roll wall slides
5 hinge (empty barbell)
+Trainer-led bar path drills

BARBELL COMPLEX
5 x 2 Push press + 1 Pause Push jerk + 1 Pause split jerk @ 40 – 60%

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
8 Barbell bicep curl
10 Banded tricep extension
8 Rear delt raise dumbbell

SKI TEST
1000 meter for time

MOBILITY
1:00 box stretch
10 PVC pass-throughs
1:00 standing hamstring stretch

HAPPY BIRTHDAY LORI SCHROCK! 

The Dry Tri – THIS SUNDAY!

Good luck to all of our members participating! This event is open to the public, so feel free to come support your fellow athletes. We will be open at 6 AM and the final heat kicks off at 11:10 AM.

Athletes: you received an email with instructions earlier in the week, please contact me if you didn’t get it. Also, you should be resting

Saturday! 

The After Party/Awards is at Orchid Island Brewery at 2 PM, anyone may stop by.

THANK YOU VOLUNTEERS!

Once again…THANK YOU SPONSORS!