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Open Gym: 3 – 4 pm at P360 Mission Beach
Daily Challenge: “Wag the Dog”
Format: 7 Round Circuit + Finisher
5/s Bulgarian Split Squats (VIDEO)
10 Ring Dips
45′ Farmer’s Holds (Crown Point) or 80m Farmer’s Walks (Mission Beach)
8 x 100m Sprints
(30′ Rest/Walk the Turns)
- Goblet Squats for Bulgarian Split Squats
- Pushups for Ring Dips
Bulgarian Split Squats
- When squatting/lunging down, the knee should stay behind the toe, so you will want to take a rather decent step away from the bench on your set up.
- Squeeze the armpits together as if you were ringing out a sponge to create tension and stability.
- Fully extended knees and hips. Squeezing the glutes together, shoulder blades drawn together. No hunchbacks.
Power Hour: 6 pm @ P360 Crown Point
Format: 5 sets of each movement
5 x 5 Power Cleans
5 x 5 Power Snatches