ANNOUNCMENTS
1) The Vickery Intramural OPEN
FINAL WEEK! Workout 3 this weekend!
EVENT THIS WEEKEND!
Stay around after the Week 3 Workout Heats and Deathmatch for some food, drink, and Winner Announcement.
Scores will be posted tomorrow to the intramural website.
LINK BELOW
MONDAY
A) RDL @ 30x1
5x10
+
B) 10 Rounds*
5-10 Pullups
20 Air Sqaut
*Every Min 5 No Push Up Burpees
TUESDAY
A) 5 Sets
45sec Bench Press (185/135)
+
B) 10 Rounds*
10 Push Ups
20 RKBS
*Every Min 10 Mtn Climbers
WEDNESDAY
A) With a Partner Split Any Way
100/80 Cal Row or Echo
400m Fr Rack Carry (~50/35)
80/64 Cal Row or Echo
300m Fr Rack Carry (~50/35)
60/48 Cal Row or Echo
200m Fr Rack Carry (~50/35)
40/32 Cal Row or Echo
100m Fr Rack Carry (~50/35)
THURSDAY
Every 2min for 5 Sets
A1) 10 Supinated Db Curl @31X1
A2) 60sec Flutter Kicks
A3) 10 Tall Kneeling KB Tricep Extensions @31X1
A4) 60sec Forearm Plank w/ Leg Lifts
FRIDAY
A) 3 Rounds
10/8 Cal Echo
12/10 Cal Row
200m Run
+
B) 5 Sets in 18min
30sec Supinated Inverted Row Hold
Imedaitely into 15 Supinated Inverted Row
15 LM RDL
Rest as Needed
SATURDAY
WEEK 3 OPEN WORKOUT!
Workout Released Wednesday Afternoon-ish By Zach
Sign up for Heats will be ON INTRAMURAL WEBSITE via Eventbrite LINK 2pm Thursday
YOU CAN FIND EVERYTHING YOU NEED ABOUT THIS YEAR VA INTRAMURAL OPEN ON THE WEBSITE.
SUNDAY SPECIALITY CLASS
THIS SUNDAY: 4/7 - Arms w/ Stefan
Upcoming Sundays
4/14 - TBD w/ Autumn
4/21 - Snatch Liftin Session w/ Zach
4/28 - Arms w/ Stefan