Saturday 02.27.2016

Don’t forget to register for the Open and sign up for a heat this morning.

Recommended warm up:
Complete 15 minutes before your heat time.
General warm up: Row 5 minutes gradually increasing pace each minute.
Foam Roll: Quads, thoracic spine and lats.
Lacross ball: Glutes, scapula and upper traps.
Stretch: Couch stretch 1 minute each side.
Specific warm up: 3 rounds with empty bar
8 in place overhead or front rack lunges
4 burpees
4 pull ups

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