231108

Good evening Root Down….

Great start to the week!

Reminder: Membership Fees are due this week. Thank you so much.

231107

Stretches

- 10 Air Squats

- Lunge Stretch (:30 each leg)

- High Leg Swings (use rig for support)/ 16 each leg front to bag and side to side

- 10 PVC Pass through

MetCon

Buy-in: 200M Single Farmer’s Carry (45/35)/100R and 100L

Then,

4 Rounds of

- 16 Kettlebell Swings

- 16 Goblet Lunges

Buy-in: 200M Single Farmer’s Carry (45/35)/100R and 100L

Score will be total time in MetCon. See you all tomorrow. DOWORK!

Mobility

- Pigeon Stretch

- Relaxed Bar Hang (accumulate 1:00)

- Straight Leg Banded Hip Rotations