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Sprint Conditioning Assessments + AMRAP
Friday, September 27
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…