05.22.2018

Hey Everyone!

Just a quick little reminder about the Temple RACE!

This will be our 3RD YEAR creating an event that gets our community together, makes you sweat and having lots of fun!!

Get ready for 2 hours of running around Kelowna! We will have teams of 4 (any genders) and the sign up sheet will be posted at our gym. If you are not a Temenos member and interested in joining- please email us @ [email protected].

After this sweaty day of completing workouts we will be having a celebration for all you amazing TEMENOS TRIBE members! A BBQ with burgers and fixings! We will be supplying some alcohol – but please bring some as well! Sides are welcome 🙂 (salads, snack foods etc)

Let’s just say the running club is encouraged leading up to this event! ……. and practice your cold showers ;)………

Warm up:

800m dolphins run or 800m row, then
3 Rounds, 10/ea
Alternating Pigeon pose (3sec hold)
T-spine bridge
Ring rows (4sec negatives)

then,

2x 20 Banded straight arm lat pull down
rest 30sec

Strength:

A) Deadift Strength Cycle: Week 5
5x 2 @ 80%

B) 4 Rounds
12 Alternating weighted Cossack squats (KB goblet rack)
12 Dumbbell pullovers
Rest 2-3:00

Finisher:

Marsh mile recovery run

Recovery:

1 – Ball tack and floss; 90sec/ea
2 – T-spine smash; 3-4:00