Friday March 16th – Assessed 1 Mile + Take the Money & Run

Friday: 3/16  

1 Mile Assessed Run Big Loop:

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right on College
  • Finish at The Light Post near Sisson on the entrance in FitWit Parking Lot

 

Non Runners: 2K Row or Air Mill Bike Test: 1 Min Workout Protocol

 

Air Mill Bike Test: 1 Min Workout Protocol

2 Min Warm Up

:20 Seconds @ 8:00 10+ Intensity  = All Out

2 Min Easy

:20 Seconds @ 5:40 10+ Intensity  = All Out

2 Min Easy         

:20 Seconds @ 3:20 10+ Intensity = All Out

3 Min Cool Down

 

“Take the Money & Run”:  15 Minute Partner Workout

Partner up coming off the Mile MB Sprints & Ball Slams

  • 10-1 20M Run and Ball Slam Ladder
  • Sprint to top of parking lot: 10 Ball Slams
  • Sprint back to bottom: 9 Ball Slams
  • All while your partner is in a  2KB Rack Hold (40+/30+)
  • Switch and Start back at 8 slams the next round till finished.

Cool Down: Partner Hamstring PNF