Beat the Heat and Stay Fit!

Cool off time in front of the fan
 Beat the heat!  Stay hydrated and your fitness will reach new heights.
some general guidelines on hydration for athletic events.
Prior to event
1. Athletes should consume 50 to 100 ounces of fluid above and beyond their normal intake the day before the event.
2. The athlete should consume 16 to 32 ounces of water 2 hours prior to the event (16oz 2 hours prior and 16 oz 1 hour prior).
3. Eliminate your bladder 15 minutes prior to the event.
4. Drink cool water during the event as it is absorbed faster and cools the body better than warm water.
1. Drink no more than 8-10oz per 15-20 minutes.  Sip the water, do not gulp it down.
1. drink one pint of water per pound lost
2. Sip the water, do not gulp it down.
3. For multi-day events: Weigh yourself before the event and every morning. If you lose 1%-3% of body weight, re-hydrate by drinking at least 8oz per pound lost. If you lose 3%-6%, re-hydrate and back off on your training intensity the next day. If you are light-headed, fatigue more easily or sweat profusely, STOP training and do not train the rest of the day or the next day. If you lose greater than 7%, you must seek medical attention immediately!
Remember to include some electrolyte recovery too.
There are several electrolyte recovery tabs available at your local grocery store.  We have to replace those salts and minerals as well as the fluid gang.
Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Build to a Max clean in 5 min 
Rest 3 min
60% of MaxAmrap in 6 min
Rest 3 min
10 toe 2 bar
10 pull ups
Rest 2 min
4 rounds

MaD Mobi 
Lat band stretch
Press ups
Keg stretch

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