Friday October 27th – 1 Mile Assessed + “Ten Cent Pistol ”

Friday: 10/27

1 Mile Assessed Run Big Loop: Reverse Loop

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Left  on Rockyford
  • Left on Wisteria
  • Left on Leland
  • Left on Park
  • Left 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 10+ Intensity  = All Out

2 Min Warm Up

:20 Seconds 10+ Intensity  = All Out

2 Min Warm Up

:20 Seconds 10+ Intensity = All Out

3 Min Cool Down

 

“Ten Cent Pistol ”: 15-20 Min AMRAP

  • 8x Dips
  • 6x Pistol Squats (Each Leg) – Progression on Bench or 10x TRX Pistol (Each Leg)
  • 4x Suitcase Carry: SC(50+/70+)

Cool Down: Partner Hamstring PNF