Wednesday – 100516

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Majestic Mike.

Injury Prevention
Run 400 meters, then
Accumulate 3 minutes of L-sit or plank.
Perform 30 braced leg extensions (hold 3 seconds at full extension)
Perform 75 band pull aparts or “T’s”

Perform the L-sit in the rings at its most difficult. If you find your arms give out before your midline does, switch to a weighted plank. During the braced leg extensions, focus on glute activation. This is a great exercise to get your glutes to fire when normally your lower back might be doing too much work. During the pull aparts, try not to rest too much, no longer than 20 seconds.

Workout of the Day
For time:
50 Calories on the Assault Bike. . .who will be the #first2fifty?

This workout is capped at 4 minutes.

Post your scores to the Whiteboard.

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