05.25.2018

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:

Marsh mile run
OR
1600m row
OR
50cal bike

then,

2x 15/ea Banded straight arm lat pull down
rest 30sec

Strength:

E1:30MOM 12:00 (8 rounds)
5 Strict pull ups (weighted if possible)

Conditioning:

AMRAP 15:00 (alternating every movement)
10 Deadlift (115/75)
10 hang power clean (115/75)
10 Shoulder to overhead (115/75)
10 Box jumps (20/14)
10 Burpee over barbell

Recovery:

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