04.26.2017

Today is Hannah(HanSolo)’s 28th birthday, and she’d like to commemorate it with a Birthday EMOM of her own creation. Aside from it being her birthday, it’s also going to be her last day at the gym, likely until the fall. Many of you already know that Hannah is a hard working medschool student, and doing all she can to get into a very competitive specialty field. She is now finishing her Third year at UBCO, and will be leaving on the 28th of the month, to the east coast of our country, touring around to various schools and medical programs. She is very disciplined and dedicated, and we are super proud of her and how far she has come already.
She is a big part of our community, and we wish her all the luck in the world (though she wont need it).
Congrats Hannah, and Happy Birthday!

Warm up:

Length of gym
2x:
Lunge (reach overhead)
inch worm
then, 2x:
10 High knees kip
10 Scap push up
10sec handstand hold (wall or freestanding)

Mobility:

10:00 cap:
1. Pigeon pose or Couch stretch  4:00
2. Lateral kbell press; 2x 12 (L+R)

Strength/Stamina:

warm up movements and choose weights

Conditioning:

Han Solo’s Last Hurrah (and turning 28)

A) EMOM 7:00
Odds: 7 toes to bar
Evens: Overhead lunge (until .20sec)

B) EMOM 7:00
Odds: 7 HSPU
Evens: 7 Front squats (95/65)

C) EMOM 7:00
Odds: 7 pull ups
Evens: Double unders (until .20sec)

D) EMOM 7:00
Odds: 7 Ring dips
Evens: 7 Thrusters (95/65)