Tuesday, January 31st 2017

Long sleeve shirts are in! Dri Fit long sleeve to keep you warm and looking correct as we move towards spring. Men's and women's sizing available. $30 each, cash only. Limited amount available. Don't sleep on these, they'll be gone quick!

Long sleeve shirts are in! Dri Fit long sleeve to keep you warm and looking correct as we move towards spring. Men's and women's sizing available. $30 each, cash only. Limited amount available. Don't sleep on these, they'll be gone quick!

Warm-Up:

3 Sets at Warm-Up Pace:

Row 200m

Ride 10 Calories

Run 100m

 

Movement Prep:

Band Pass Throughs x 10

Band Pull-Aparts x 15

Snow Angels on Foam Roller x 8 (slow and controlled)

Down Dog to Up Dog x 5 (5 seconds in each position)

Dumbbell Cuban Press – 2 x 8

 

Strength:

Behind the Neck Press –

Build to Heavy Single

Then:

6 Sets of 10 @ 50%

 

Conditioning:

“Triathlon”

For Time:

Row 500m

Ride 25 Calories on Assault Bike

Run 400m