7.6.16

THE NEXT IN HOUSE COMPETITION WILL BE SUNDAY AUGUST 7TH! This competition will be guy/girl pairs (only members of the gym can participate) and there will only be one division. Sign-up over by the whiteboard :)

Individual warm-up
300m run/row
5 inchworm walk outs
10 walking lunges
10 groiners

Group warm-up
5 world's greatest stretch
10 lunges w/rotation
:30 couch stretch
10 leg swings
:45 front rack band stretch
:30 hollow hold
30 band pull aparts

A.Strength
4 sets
Front rack box step ups x 6-8 reps each leg
Suitecase Carry x 50m each arm
Waiter's Carry x 20m each arm
-rest 2 minutes-

B.Conditioning
3 rounds for time
500m row
12 box jumps 24/20
15 burpees