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Thursday 10.12.17

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Today starting at 4:00 on the Hikshari Trail by the Eureka Gym we are hosting our Annual HCF Kids Endurance Run.   This is an elementary school cross country race.  Over 400 kids from local schools and running clubs will participate.  Racing on a sweet course that we designed.    Come and check it out, and support one of HCFs biggest community events of the year.  It is all volunteers, just for the kids!  There are some amazingly fast kids running.       We are still looking for a few more volunteers to help out between 3:30-6:00.  Of you want to help just show up at the Trail Head parking lot at the foot of Truesdale St.  around 3:30.

Run bike or row x 2:00

Foam roll lats, traps, and scaps
Front rack stretch
Couch stretch

Every minute on the minute for 5 minutes
Jump rope x :20
Burpee x 3
Jumping squat x 6

Rx1
A. Every minute on the minute for 20 minutes of
Minute 1 – sumo deadlift x 8-10 (kb or bb)
Minute 2 – bb glute hip bridge x 8-10
Minute 3 – toe 2 pillar x 15
Minute 4 – mountain climber x 50

B. For time
Row 500m
Jump rope x 60
Row 400m
Jump rope x 60
Row 300m
Jump rope x 60
Row 200m
Jump rope x 60
Row 100m
Jump rope x 60

Rx2
A.
Barbell warm-up +
Barbell clean warm-up +
Jerk balance x 3
Tall jerk x 3
Split jerk x 3

Then every 2.5 minutes for 15 minutes
Clean & Jerk x 1.1.1
(Rest 10 seconds between singles)

B. For time
Row 500m
Double under x 50
Row 400m
Double under x 40
Row 300m
Double under x 30
Row 200m
Double under x 20
Row 100m
Double under x 10