Just wanted to say that everyone is doing a GREAT job!

Saturday will be our next in house mini clinic featuring Coach Pete and Rowing Efficiency.

Warm-Up:
– Fwd/ Bwd/ Lat x 2 each
– Banded Straight Arm Pulldown
– Static Glute Bridge w/ Extension

Dynamic Flex:
– Knee Hug + Quad + Cradle
– A Skip x 2
– Russian March
– Russian Skip
– 10 Squat Jump on Vibe Plate

Strength:
1.) Back Squat: 4 x 10 every 1:30 @ 60%

WOD:
10 min EMOM
– 3 Hang Clean + 6 Alt. FR Lunge @ 155/115
– 30 Sec. FR Hold
Rest 5 Min
10 min AMRAP
– 12 Wall Ball
– 24 KBS
– 36 DU

Recovery:
– Roll Glute/ Ham
– Banded Ham with Distraction
– Wall Clock