Friday February 23rd – Sprint Conditioning Assessments + Partner Ladder

FitWit Nation Kirkwood
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Friday: 2/23

Mobility Series: 5-6 Minutes

Lower Body 2 Moves –  3x Kneeling Lift Off w/ PVC and 3x Ankle Rocks with :30 Holds   

 

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

 

  • First Re-Test: Spend 1-2 Minutes letting members Bike or Row at 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 until on done or until your turn.
  • 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores. This will Floor Folks)
  • 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)

 

Finish With 15-20 Min Partner Ladder: 10-1

 

  • Newbies Start at 6-1

 

– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)

– KB Goblet Step Ups (Stay on One Leg before switching Legs 10x Right / 10x Left)

– MB Slam Balls

– Lemon Squeezes

  • 10x Pull Ups, 10x Step Ups, 10x Slam Balls, 10x Lemon Squeeze
  • 9x Pull Ups, 9x Step Ups, 9x Slam Balls, 9x Lemon Squeeze
  • 8x Pull Ups, 8x Step Ups, 8x Slam Balls, 8x Lemon Squeeze
  • Down as far as possible.