March 30, 2020

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RRL Warmup

Wim Hof Method x 4 + Pushups 1

0 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions

3 minutes of Jump Rope.

Crossover Symmetry. Address any issues with foam roll, mobility tools.

Warm up movements for today.

In Attendance:

Michael Miller, Alan Lebovitz, Payton, Keith Gray, Jim Levine, Josh Cash, Robert Fisher, Jody Bankston, Kim Ray, Tom Rowland

  1. Jerry

    Run 1 Mile

    Row 2000m

    Run 1 mile

  2. Core Blaster - Strict Toes 2 bar x5 each side x 3 sets, 100 Grasshoppers, 50 Chinnies, 20 leg raises, 10 Giant flutters

Great day today! We revisited a benchmark called Jerry. Mike Drew has the record on this one at 21:03 with a 21:05 previous to that. I thought Josh* could beat it and he almost did but came up short at 21:43. I had a surprisingly good run today finishing the first mile in 6:31 and the entire workout in 22:05.

Great group of guys today. It is so nice to see some of the guys who haven’t been here in a while return. Keith Gray, Michael Miller. Hopefully more will return. We still miss Mike Drew!