November 30, 2018

2 sets –
5 plate/goblet squats
5 glute bridges
5 PVC liftoffs
5 overhead bench lying plate stretch
5 each arm dumbbell press

Circuit 1 –
3 sets of:
8 each arm single arm plank dumbbell row
6 banded lat pull-downs

Circuit 2 –
3 sets of:
5 D-ball or sandbag ground-to-over shoulder
3 high amplitude beat swing to TTB+3 Toe-to-bar

Circuit 3 –
3 sets of:
3 sandbag squats + 50ft sandbag walk
5 strict ring push-ups (or pushups)

1:00 each side couch stretch
1:00 box stretch
1:00 T-spine bench stretch

Ride or Die – tonight at 6 PM! RSVP here:

Good Luck!

Marco and Laura Radocaj, along with Bill Westrom and Andy Metcalf, will be competing this weekend in the 2018 Mack Cycle Tri in Key West. This is an Olympic distance race and we know they will all crush it!


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