A) Group Stretch
B) 9 Minute Clock (3 Alternating Rounds)
– Alternating Lunges (30 Seconds ON, 30 Seconds Rest)
– Forward Plank Hold (45 Seconds ON, 15 Seconds Rest)
– Side Plank Hold (30 Seconds On, 30 Seconds Rest)
C) Keeping up with the HERO Workout theme for the Veterans Day Week
7 Rounds for time:
11x Back Squats (Rx185/135)
10x Jerks – Shoulder to OH (Rx135/95)
– We have 7 racks available, please ensure the folks doing the workout as “RX” have priority over the rack. Please SCALE the load to your ability.
– Only 1 bar per athlete. Individual athlete is responsible for changing weights on the bar.