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Sprint Conditioning Assessments + 20 Min Strength Rounds
December 12, 2019
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 (Set Timer. Record Cal Scores. This will Floor Folks)
- 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)
Finish The Day With:
20 Min Strength Rounds: W: 3+ RNDS R: 4+ RNDS B: 3+ RNDS
- 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