Mobility Series: 5-6 Minutes
Upper Body 2 Moves
- 3x Kneeling Shoulder CARS (Each Side)
- 3x Prone Shoulder Lift Offs
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. This could be a pick drill on ERG or lite pedal on bike.
- 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. This will Floor Folks)
- 2 Minute ERG Max Meters (Set Timer. Record Meter Scores)
Finish With 15-20 Min Ladder: 10-2
- Even Rungs Only
- Newbies Start at 6-2
– Pull Ups (Partner Pull Up Holding Legs or TRX Pull Ups)
– 2KB Heavy Suitcase Deadlifts R:(70+/50+)W:(45+/40+)B:(35+/30+)
– MB Slam Balls
– Plank Shoulder Taps
- 10x Pull Ups, 10x Deadlifts, 10x Slam Balls, 10x Plank Shoulder Taps
- 8x Pull Ups, 8x Deadlifts, 8x Slam Balls, 8x Plank Shoulder Taps
- 6x Pull Ups, 6x Deadlifts, 6x Slam Balls, 6x Plank Shoulder Taps
- Down as far as possible.