Tuesday October 23rd – 1 Mile Assessed + “Take The Money & Run”

Tuesday: 10/23

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

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: Air Mill Bike Test: 10 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

 

“Take the Money & Run”: 15 Minute Partner Workout
Partner up coming off the Mile MB Sprints & Ball Slams
10-1 10M Run and Ball Slam Ladder
Sprint to otherside of the gym: 10 Ball Slams
Sprint back: 9 Ball Slams
All while your partner is in a 2KB Rack Hold (40+/30+)
Switch and Start back at 8 slams the next round till finished.