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November 7, 2018

GROUP WARMUP
3 sets –
:30 Row
5 Shoulder-to-overhead
5 Front Squats
5 Thrusters
5 Burpees

TEST
For time:
50/40-Calorie row
25 Bar-facing burpees
25 Thrusters Rx 105/70; Master55+ 75/45
*heats of 10 every 12 minutes

ALTERNATE TEST
For time:
40-Calorie row
20 Burpees
20 Dumbbell Thrusters

DUMBBELL COMPLEX
2 Sets of:
6 Deadlift Rx 50/35; Master55+ 35/20
6 Steps stationary reverse lunge (
6 Hang squat cleans

STRENGTH
2 Sets of
12 Glute bridge with dumbbell
6 Steps kettlebell front rack lunge

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

Final Dry Tri Results

All results, including split times and rankings, can be dowloaded here: DryTri Results

Best overall man: Dan Clemente
Best overall woman: Laura Radocaj
Best Masters Men: Vinny Burke
Best Masters Woman: Raquel Zimmerman

Fastest Row: Sion Brinn
Fastest Bike: Dan Clemente
Fastest Run: Vinny Burke

Talk with a coach about your goals, get the plan to achieve them.