Hey Folks!

G.I.Jane in the books!  Good little mental test for us, especially in addition to the bike!  holy moly I didn’t think my legs were going to be “ok” after that bike.

We’ll likely have some time leftover after todays stuff – use it to practice something you’re bad at, mobilize, or go for a nice long row/bike/run.

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Coaches Notes:

One, simple task today – crush extreme for 30 seconds and then rest for 30 seconds a whole bunch of times. Use ~60% of your 1RM deadlift if bodyweight isn’t appropriate for you. This is one from mainsite.

Conditioning – “Mini-Mainsite – Sunday 171210”

Perform 5 rounds of the following, completing as many reps of each exercise as possible:
•30 seconds of toes-to-bars
Rest 30 seconds
•30 seconds of dips
Rest 30 seconds
•30 seconds of body-weight deadlifts
Rest 30 seconds
•30 seconds of handstand push-ups
Rest 30 seconds