Wednesday, January 10, 2018

Tuesday, January 9, 2018
January 8, 2018
Thursday, January 11, 2018
January 10, 2018

Wednesday, January 10, 2018

The Lurong Challenge begins next week!
Barbell Clinic with Bronco 1/19 at 6:30 ~ “Snatches”
…Please sign up in RhinoFit ⇑


Run 200 meters
30 Dynamic calf stretches
10 GHD or ABMAT Sit-ups (set up your dumbbells as needed)
10 Banded Good mornings 
5-10 Ring Dips (set up your rings/share with a partner as needed)
Dynamic Supine scorpion
Foam Roll

The Rope Climb
Practice this skill with a partner…use your legs to stand!
The Deadlift
Warm up to your working weight

4 Rounds for time…
21 Deadlifts 95/135#
15 GHD Sit-ups*
9 Ring Dips
1 Rope Climb**

*GHD Sit-ups should only be performed by those with months of experience practicing this movement 
**All Climbers must wear leg protection
Scale GHD Sit-ups to weighted ABMAT Sit-ups
Scale rope climb to a 10′ climb or 6 ring rows

400 meter recovery walk with pinch grip carry
Cobra to child’s pose
Foam Roll

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