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.