Newbie Day 2 :
Warm-up with the entire group
Hip Hinge w/wall touch – Hinge = maximal hip bend, minimal knee bend; Squat – maximal hip bend, maximal knee bend.
Deadlift and/or Goat Belly Swings
Hike Pass –
Practice with pendulum swing. Hike the bell behind you and let it float back to ground while maintaining engaged lats, relaxed arms, and without changing body position.
Practice with kb drags, as needed
Hike Pass and Stand Up (aka Swing)
Vets: Track Workout (at Skatepark)
Track Workout (non-runners will stay back at the gym for a rowing workout)
1. 2 x 500 m (outer loop at Skatepark) – rest :90 – 2 min between sprints
2. 4-5 x 100 m sprints – rest is walk back to starting line
Finish with 3-4 RNDS of Bodyweight EMOM
Every minute on the minute, perform prescribed reps of the primary exercise and finish the minute with the secondary exercise.
25 Mtn Climbers (per leg) + Inchworms
20 Dips + Tricep Pushups
15 Squat Jumps + Side Lunges
10 Bench Jumps + Glute Bridge Raises