Training for Friday, June 29th


Warm Up
Group Circle
3 Rounds
10/8 Calorie Row
6 Blank Bar Push Presses
6 Blank Bar Back Squats

Leg Strength
Back Squat
16:00 to Build to a Heavy Set of 3
*take 2:00-3:00 rest between heavier sets.  Target should be 90% of your 1 Rep Max
*Cascade Classic Qualifier Workout #2 is a 3-Rep Max Front Squat.  If participating in the Cascade Classic, sub the Front Squats for the Back Squats.

Workout of the Day
Cascade Classic Qualifier Workout #1
3:00 Max Row (calories)
3:00 Max Shoulder to Overhead
*Rx 135/95, Masters 115/75, Teens 95/65
*Both segments are performed back to back in a 6:00 segment

Cool Down
400m Cool Down Walk/Jog or 3:00 light biking/rowing
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Shoulder + Trap Smash each side