Running: Re-Test 2 Mile Assessed Run
Route: Start on other side of Sisson on Dish Dive Side of Street, Right onto Park Place, Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark is in front of gym at the third tree (Give Split). 2 mile ends as they cross over Clifford.
Newbies may only do the one mile if it’s a 11 min.+ mile.
When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:
Pull Up Progression: 6-8 Reps or 3 Sets of Max Reps
Vets fo 3×12 Reps Pull Ups, This can be assisted.
- Assisted (Band,TRX, Partner)
- Negative (Working on 5 Sec Negative)
- 10x Lemon Squeeze / Ab Rockers
- 10x (Total 5/Side) Plank Shoulder Taps (2 Breath Pause at Top)
- 16x (Total 8/Side) Bird Dogs
- 16x (Total 8/Side) Moving Dead Bugs
Cool Down: Partner Hamstring PNF