01.30.2017

Thank you to everyone who made it out this weekend for the Okanagan Valley Trowdown in Penticton. This photo is missing a few of us, but we had an incredible group of athletes, aswell as an awesome cheering squad. Every athlete we had compete did very well and was able to stay healthy throughout the weekend. As for our cheering squat, I am quite sure they were louder and more enthusiastic than just about anyone else in the stadium. What a great weekend, and what a great example of the family that we have formed for ourselves. Way to go everyone!!

Warm up:

Tabata alternating (3 rounds)
air squat
alternating lunge
push up
sit up

Mobility:

1. Lat smash   2/
2. Batman hip opener   4

Strength:

Back squat: build, then 5x 5 (across)

Conditioning:

“Helen”
3 Rounds:
400m run
21 kettlebell swings (24/16)
12 pull ups