GROUP WARMUP
3 rounds, increasing pace per round,
:30 ski
:30 Bike erg
10 double unders/single under
:10 soleus stretch
3 rounds, increasing pace per round,
:30 ski
:30 Bike erg
10 double unders/single under
:10 soleus stretch
AEROBIC CONDITIONING
Complete as many reps as possible in 10 minutes of:
200 m ski
20 double unders
400 meter ski
40 double unders
600 meter ski
60 double unders
800 meter ski
80 double unders
200 m ski
20 double unders
400 meter ski
40 double unders
600 meter ski
60 double unders
800 meter ski
80 double unders
*Continue to add 200m and 20 reps for 10 minutes
Directly into:
Complete as many reps as possible in 10 minutes of:
50-40-30-20-10
Bike erg calories
50-40-30-20-10
Bike erg calories
Double-unders
MIDLINE
3 sets –
5 ab wheel rollouts
10 abmat situps
:20 superman hold
MOBILITY
2 sets –
:30 half saddle stretch each side
:30 each side thread the needle
:30 soleus stretch
:30 gastroc stretch
Newbies: Come to Barbell Class This Week
Since it’s the first week of the month, our Tuesday and Thursday Barbell sessions will be focused on newer lifters. If you’ve never attended Barbell, now’s the time. Experienced lifters should still attend, as Zach will
have a workout for you. 5:30 PM, tonight and Thursday night.