10.05.2017

Hey Everyone!!

Just a reminder that the BMO marathon is this weekend! if you haven’t signed up yet and would like to do it, we’ve got several members running both the 5k, and the 10k.

This is a good chance to test your distance running, with the support of our community! Sign up at:

http://www.okanaganmarathon.ca/

Warm up:

3 Rounds:

30 sec “Perfect” Hollow hold

30 sec Superman

30 sec Kip “push on bar”

30 sec 1 ½ rep squats with barbell

Mobility:

1. Goblet Squat hold or Quad/ IT band Smash  2:00/

2. High Bridge, 3x 8 (alternating)

Strength:

(20:00)

4 – 4 – 4 – 4 – 4 : Front squat (1 ½ reps) (building AHAP)

Conditioning:

AMRAP 8:00

Ascending ladder 2-4-6-8-10…

Squat clean (115/75)

Chest to bar pull-up

RX+ (1-2-3-4-5…)

Squat Clean (155/105)

Bar Muscle up