Member of the Month

Congrats to Tanya Schweitzer for being SRCF’s April Golden Plate Winner!! Awesome job Tanya and Coach Loew is fired from taking pics!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– RDL
– Goblet squat
– kip swing
– scap retraction

Then

Fitness-
A.1 DB box step up x 5/leg x 3 sets
A.2 DB SLDL x 5/leg x 3 sets
A.3 DB bent over row x 5/side x 3
+
10 burpees
20 jumping pull ups
30 sit ups
40 wall balls
50 step ups
400 meter row/run
30 sit ups
20 jumping pull ups
10 burpees

Performance-
A.1 Back Rack Reverse lunge step x 5/leg x 3 sets
A.2 DB SLDL x 5/leg x 3 sets
A.3 DB bent over row x 5/side x 3
+
150 wall balls
100 double unders
75 walking lunge steps
50 CTB pull ups
25 burpee up and over box jumps, 24/20”