Please remember, tomorrow (September 2nd) there will be a nutrition lecture at 6 PM at FRCF. Karen Rylander will be doing her Go Primal Kick Start initial meeting. All are welcome. You don’t want to miss this.
550 meter run
IronScap Shoulder Warm-up (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warm-up (start this at 20 past the hour)
5 x 3 of thruster, up to workout weight
pullup warmup after each set
Workout (start this at 40 past the hour)
5 rounds for time of:
10 pullups, chin over
10 thrusters, 125 lbs (85 lbs)
Competition Team Lift
5 x 2 reps, on the 3:00 start interval of:
start at 80% and go up from there Make big jumps. Your last double should be near your max.
Competition Team Skills
30 bar muscle-ups for time
60 minute bike. Enjoy the beautiful Colorado weather.