06.12.2017

Congratulations to Dr. John Klironomos on an awesome TEDx talk in kelowna this past Saturday. A few of the Temenos crew made it out to support him. We are super proud of his work, his message, and his passion for creating change in the world and how we view things. Great work John!

Warm up:

(2 rounds):
400m run
20 Goblet Squat
15 Kb swing
10 scapular pull up
10 Superman rock

Mobility:

1. Posterior chain smash   2/
2. Reverse Dumbbell fly  3x 12

Strength:

Bent over row (with Kb or DB) 1 arm at a time, on a bench.
3 sets of 10 per arm (AHAP)

Conditioning:

4 tabatas (stay at the same tabata for 8 rounds = 4 minutes, then you switch)
1 minute rest between each tabata

1 : row for calories
2 : Backsquat (RX 115/75) from rack
3 : Double unders
4 : push press (RX 115/75) from floor

Score is total reps