Mobility Series: 5 Minutes
- Kneeling Hip C.A.R.s 3x (Each Side)
- Kneeling Abducted Leg Lifts 3×5 Second Holds (Each Side)
Sprint Conditioning Assessments: – Campers Choice – Pick one, you test the other the following week.
- Spend 1-2 Minutes letting members Bike or Row at easy pace to get warm on Machine.
- 10 Minute Max for Entire Class: Rest when done until on done or until your turn.
- 1 Minute Airbike Max Cals (Set Timer. Record Cal Scores)
- 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)
Finish With: 15-20 Min AMRAP
- 10x (Total 5/Side) Lateral Box Shuffle or Step Ups
- 8x 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)
- 6x Pull Ups W: Band Assisted Pull Ups B: TRX Pull Ups/Rows
- 4 Touches (Total) Down & Back Mixed Carry: Suitcase(50+/70+) Overhead(30+/40+)