Recommended Warm Up (15 Minutes):
10 Leg Swings Each Leg
1 Minute Hamstring Stretch each Leg
10 Goodmornings (pvc or barbell)
**NEW MOVEMENT OF THE MONTH: The new movement of the month is more of a concept over a movement this month. We will be focusing on “GENERATING POWER”. The focus of the month will be focusing on transferring power efficiently from our lower to upper body and/or core to extremity. We will be doing some shorter, faster, more power oriented workouts this month. Our test and retest will be the 500m Row Time Trial. We did this 2 weeks ago. Any member who didn’t do it 2 weeks ago should make it up today instead of the 5x100m. We will retest at the end of the month. For the 5x100m Row, these are all out efforts. Rest a minute after each set or alternate in a team of 3-4 people. Record each time and then add up all 5 times for your total time at the end!
Deadlifts (25 Minutes)
5×5 @ 75-80%
*Use the same weight for all 5 sets. These should be touch and go reps!