Hey All.
Please note that the school will only have a 10am and 5pm class on Monday February 9th. Dan will be running these classes and the workout is in Honour of Dans brother in Law Wes
Don’t forget about the Town Hall Meeting next week, here is a link to a survey that we kindly ask you to fill out.
https://www.surveymonkey.com/
Here is a snap shot of my crazy family! I hope you get to spend some time with yours!
Dash
Saturday
Warm-up: 10 minutes
3-minute Hip Stretch
3-5 minutes ankle stretch
10/10 Sit Cross-legged and reach
10 Shoulder Dislocates
20 Pull-Aparts
10 push-ups
2 lengths samson lunge
Skill/Accessory: 11 minutes
EMOM x 5 minutes: 30 seconds hollow rocks
1 minute rest
EMOM x 5 minutes: 30 seconds Russian Twists
Conditioning: 25 minute time cap
5 rounds each with a partner. Trading off rounds:
200 meter run
20 Overhead Lunges (45/25 lb. plate)
Finisher: If you’re doing the Open, log 30-50 Chest to Bar Pull-ups! You know they’re going to show up!