Saturday, March 12

Warm-Up:
Important that you come in today with your warm-up goal in mind to get a mini-workout in before you begin. It should look like this:

0-15mins - Movement prep, voodoo bands, banded work aimed at Hamstrings, low back, rear shoulders and forearms. 

15-30 minutes: EMOM12:
a) Row 16/13 Cals
b) Banded Goodmornings + March (~35-40seconds worth)
c) 8 DB Snatches (55/35)

30-40 minutes: 1 Full Round @ pace, rest 6 minutes (do Air Squats + Shoulder Opening during rest)

This means start warm-up ~30-40 minutes out of your heat time:

Heat 1 @11:15am: Omar, Brode, Dru
Heat 2 @11:30am: ARaph, Jordan, ACon
Heat 3 @ 11:55am: Jeff, John, RT
Heat 4 @ 12:10pm: Sunshine, Jen K., Jesse
Heat 5 @ 12:30pm: Maria, K$, Jade
Side Goals for First Bar MU - Shelby, EVE? (not sure let me know).

Let me know if you're coming and want/need to be put on this? Hard to keep track these days with so many people out of town, doing it on odd days, not doing it, etc.