June 1, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 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.


  1. Roxanne Burpees, So Lonely Burpees, Roxanne Burpees to get our 61

  2. 30 pullups/30 toes 2 bar AFAP 2:22 for me

  3. Multistage Beep Test

We did the Beep test again today because I just repainted the whole driveway with Turner and Malynn. Good surface for running!

I measured 20 m but many thought it was longer than normal. The rules are that you only have to touch the line which might mean and extra round for some.

I did 9.2 along with Alan and Rusty was at 9.1. Later, josh came over and did 11.2 to show us all what some youth and soccer engine can do. That is the new record as Josh beat Mike Drew’s 10.10

We always use this video