Mobility Series: 5 Minutes

• Active Ankle FRC 1 Min (ES)
• Kneeling Hip Cars 3x (Each Side)

Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.

• Spend 1-2 Minutes letting members Bike or Row at an easy pace to get warm on Machine. This could be a pick drill on ERG or lite pedal on bike.

• 10 Minute Max for Entire Class: Rest when done or until your turn.

• :30 Airbike Max Cals (Record Cal Scores)
• 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

Finish The Day With:

AMRAP: 18-20 Minutes

• 5x (ES) Single Leg Deadlift  R:(45+/35+) W:(35+/25+) B:(Bodyweight/Wall Reach) P: Staggered Stance
• 5x Pull Ups: R: Strict Unassisted/Weighted  W: Band/Jumping Negatives B: Band or TRX 
• 5x (ES) Skater Squats R: 2 DBs10 W:1 DB10/8  B:TRX 
• 5x (ES) Wall Press Kneeling KB Strict Press R:(45+/30+) W:(35+/25+) B:(25+/20+)
  • Second move in the video…