Wednesday November 6th

22 Days until we hit Thanksgiving and the “4th Annual Bill Sheehan Turkey Sandwich 5k” at the Suncoast Trial. If you haven’t seen the post on the members page CLICK HERE for the event page. Everyone is welcome to come and run all the info is on the page

Warm Up:
2 Rounds:
2 mins Run (400m)-Bike -Row (increase pace each minute)
10 Empty Bar Good Mornings
10 Air Squats (squat therapy style)
10 PVC Pass Throughs

For time: 50 Dumbbell Busters 50/35
INT-35/25 BEG-Go 30 Reps with a comfortable weight
(What is a Buster you ask? glad you asked, go ahead and check out the video posted below!!)
–Coaches Notes: Not quite a Man Maker, but not quite NOT a Man Maker. We have gone through the Man Maker enough that you should know what a comfortable DB weight is for you. Use that for this workout, with the volume of reps being so high you shouldn’t being setting yourself to miss any reps with the weight. You want to aim for under 15minutes on this so scale you DB to help you accomplish that.-

**Optional Accessory Work- 2 Choices:
Choice 1:For quality: 15 Wall Walks
–Coaches Notes: If you struggle with this movement or have not done it yet, PLEASE watch the video below. Notice how she preforms the movement with a nice tight midsection and no curve in her lower back. Thinking almost a hollow hold position as you climb the wall. Having a caved in Lower Back makes this movement much harder than it should be.–

Choices 2: 3 Rounds For Quality of 25m Dumbbell Front Rack Lunge
You pick load and rest as needed between sets.
–We will do these outside so be aware of NOT slamming your knee down on the pavement. Nice long and wide steps for the lunges to help keep you balanced. Don’t lean out over your front foot your weight should be even–