Warm up: 500 m row/400 m run; 10 pvc pass thrus, windmills, good mornings, ohs, thrusters; 10 kb sdl, 20 s bar hang, 10 hs kick ups, 10 squat jumps, 15 hollow rocks
Mobility: T spine roll out, leg smashing w/ roller/ball, kb squat hold
Skill Focus: Review of movements
Diane
21. 15. 9
RX (Levels 2 & 3)
Deadlifts 225#/155#
Hspu (no ab mat guys, 1 ab mat girls)
Level 1
Deadlifts
Mod hspu or strict press
Rest 12 minutes and then. . .
Fran
21. 15. 9
RX (levels 2 & 3)
Thrusters 95#/65#
Pull ups
Level 1
Bb or db thrusters
Mod pull ups or ring rows
For time
Score Diane/Fran times
Good luck to all our athletes competing at the TNL Fitness Challenge tomorrow!
We have 4 awesome teams competing -- please come out and show your support!
Mobility: T spine roll out, leg smashing w/ roller/ball, kb squat hold
Skill Focus: Review of movements
Diane
21. 15. 9
RX (Levels 2 & 3)
Deadlifts 225#/155#
Hspu (no ab mat guys, 1 ab mat girls)
Level 1
Deadlifts
Mod hspu or strict press
Rest 12 minutes and then. . .
Fran
21. 15. 9
RX (levels 2 & 3)
Thrusters 95#/65#
Pull ups
Level 1
Bb or db thrusters
Mod pull ups or ring rows
For time
Score Diane/Fran times
Good luck to all our athletes competing at the TNL Fitness Challenge tomorrow!
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We have 4 awesome teams competing -- please come out and show your support!
- Nick, Larry G & Jonathan
- Shaina, Tiffany & Kim
- Brian B, Devin & Matt Z
- Tracey, Sashy & Jess R
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