Friday January 19th – Sprint Conditioning Assessments + Team Point Game

Friday: 1/19

Mobility Series: 5-6 Minutes

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


10 Minute Max for Entire Class: Assessed – Members Choice – Pick One

1 Minute Airbike Max Cals

2 Minute ERG Max Meters

High Score Low Score: 15-18 Mins Team point Game

Team Game for points. Two big teams either wipe off or add points on the boards for the following exercises:

Parking lot loop between each exercise. Can’t do the same exercise back to back. Give everyone a number when they Finish The Hateful Eight.

1 point each for:

  • 20x T Pushups (Total)
  • 30x 2KB Calf Raises
  • 30x Lateral Bounds (Total)
  • 80m (4 Touches) Single Arm Suitcase KB Carry (60+/45+)  [Switch Arms Every Touch]
  • 80m (4 Touches) Single Arm Front Rack KB Carry (50+/40+)  [Switch Arms Every Touch]

2 points each for:

  • 300m Run (2nd White Mailbox Clifford)
  • 400m Row
  • 20/15 Cal Air Bike