Suggested warn up:
3 mins row, increasing pace each min
Foam Roll: calves, upper back, lats
Stretch: calf stretch on upright, 1 min each foot.
Banded shoulder distraction: 1 min each arm
Arm circles: Forward – Small, medium, large 10 each. Backwards – large,medium, small 10 each
Small band: external rotation 3×15
PVC: Burgner warm up
Step ups, box jumps, burpees
Light dumbbell snatch
Reminder: There is no Noon class today. All afternoon classes are normal schedule.
Great night of lifting with our new weightlifting coach Joey. The next chapter of the LIC Barbell Club begins.