Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class?
Elements: 7a with Cassie, 9am with Chris.
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes.
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend in the legs, as in Sumo), 10 Glute Bridges, 10 Adductor Mob sit backs each side.
STRENGTH: Sumo Deadlift, up to a peak of 2.
METABOLIC CONDITIONING: Partner Relay: with a partner, alternate rowing 1 minute for as many calories as possible for 10 minutes. So, you row for a minute (as many calories as you can), on the minute, switch with your partner, who will then row for a minute… until 10 minutes has passed. Your score is the total amount of calories. If you are the odd man out, row like you have a partner and double your score.
INSPIRATION: the daily experience of putting yourself through something difficult makes you BETTER at doing just that.