Friday October 6th – Running: Re-Test 2 Mile Assessed + Pull Ups & Core

Friday: 10/6  

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.

  • Deadhang/Attempt
  • 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