UPCOMING EVENTS AT GEO
Friday 11 October (this week) from 5pm to 7ish – Open Workout Numero Uno (that’s number 1)
Sunday 13 October – 7.30am – Trail Run. Meet at Buffalo Creek Reserve Playground
Monday 14 October – all classes will have the Open Workout programmed
Friday 18 October – 5pm to 7ish – Open Workout #2
Saturday 19 October – 11.59pm to 6am – The Crucible Experience
WORKOUT OF THE DAY
CONDITIONING
Partner Workout
3 rounds for time
500m Row (250 each)
50 Thrusters 20/15kg
30 Burpees
OPTIONAL MOBILITY
3 rounds of:
30 sec Supinated Hang
30 sec Sink Stretch
-then-
3 min Saddle Pose
3 min Deep Squat
OPTIONAL BODYBUILDING
Perform as a superset, 3 sets of:
Max Reps Barbell Hip Raises @50% Back Squat 1RM
12 Rower Hamstring Curls
3 sets of:
10 Filly Press each arm
10 Self Supported DB Rows each hand
OPTIONAL ZUU
3 rounds for time of:
5 Half Hindus
10 Kicksits
15 Xplodes
For time:
100m Bear crawl
Now with a friend, 2 rounds for time of:
200m Run
20 Mustangs
20 Kick throughs
