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September 4, 2018

3
Sep

September 4, 2018

GROUP WARMUP
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
*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
Double-unders

MIDLINE
3 sets –
5 ab wheel rollouts
10 abmat situps
:20 superman hold

MOBILITY
2 sets –
:30 half saddle stretch each side
Half_Saddle.jpg
: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.

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