Tuesday August 21st – Assessed 1 Mile Run + “The Firestarter”

Tuesday: 8/21

1 Mile Assessed Run Big Loop:

  • Start at The Light Post near FitWit Parking Lot entrance near Clifford in Front of GYM
  • Down College
  • Right on Park
  • Right on Leland
  • Right on Wisteria
  • Right on Rockyford
  • Right 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 @ 8:00 10+ Intensity  = All Out

2 Min Easy

:20 Seconds @ 5:40 10+ Intensity  = All Out

2 Min Easy         

:20 Seconds @ 3:20 10+ Intensity = All Out

3 Min Cool Down

 

“Firestarter”:  10-15 Minute Partner AMRAP

Partner up coming off the Mile for Rope Sprints & Overhead Holds

Partner 1: Does 4 Touches of:

Sprint to Top of Back Parking Lot: Stretch Rope Out

At Top of Back Lot Pull Rope Up Into Pile.

Sprint Back Down to Bottom of Lot : Stretch Rope Out

At Bottom of Back Lot Pull Rope Up Into Pile.

Repeat for 4 touches.

Partner 2:

Overhead Med Ball Hold for first 2 touches of P1

Slam Balls for second 2 touches of P1

Once P1 has completed 4 Touches Partners Switch

 

Cool Down: Partner Hamstring PNF