Friday – 040816


Guinness racing (and cheating) Khaleed and Taylor during yesterday’s 200 meter sprints. Happy birthday Taylor! He turns 30 today!

Warm-up/Injury Prevention
3 rounds NOT for time:
10 Hip extensions (weighted if possible, 1 second pause at the top)
8 Single arm banded rows (2 second pause)
6 I’s, Y’s, and T’s with plates (2 second pause)
6 Kettlebell T-spine stretches (3-5 second hold every rep)

Workout of the Day
15 rounds:
1 minute row
1 minute rest

30 minutes total, score is total calories

Post your scores to the Whiteboard.


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