07.06.2017

Hey Everyone!!
It has been a big week of birthdays at Temenos. Myself, Rich, Nash, Tamara, and Ian have all had birthdays over the past few days, And we’ve still got one more.
Tomorrow is Corrina’s Birthday, and she’d like to celebrate with a workout (ofcourse).

Most of you already know, but Corrina had broken her wrist this past January, and tomorrow she’d like to do the workout that she never got the chance to finish.

If ever you need an example of getting back up when you’ve fallen down, look no further. In life we will all face setbacks, but whats most important is how you respond to those challenges, and how you decide to move forward. You can either choose to be defeated, or use it to fuel your fire.

Well done Corrina, and Happy Birthday!

Warm up:

400m run, then,
2x 10/ea
Cossack squats
Bird dogs
yoga push ups
scorpion kicks
.30sec hang (bar or rings)

Mobility:

1. Pec smash OR lateral opener 2:00/
2. Banded overhead distraction OR Couch stretch 2:00/
3. DB reverse fly 2x 12

Strength:

EMOM 12:00
1:00 : 7 bench press (AHAP)
2:00 : 7 Bent over barbell row

Conditioning:

2017 OVT Event # 3 “Triple Trouble”

Competitive 
4 RFT, 10:00 cap

8 Squat cleans (155/105)
12 Toes to bar
6/Arm Kbell snatch (24kg/16kg)

Masters & Rec
4 RFT, 10:00 cap

8 Squat cleans (115/75)
12 Toes to bar
16 KB swings (24kg/16kg)