This Friday from 5-7 will be a potluck at the gym for all who wish to attend and participate. More details to follow.
Warm Up:
3 min :45 chill/:15 sprint any machine
-into-
3 rounds
10 reverse lunges
10 alt v-ups
-into-
:30 quad/hip wall (couch stretch) each side
:30 dragon or lizard each side
Strength: Deadlift
1 Halting(at the knee for 1 sec) Deadlift every :90 x 12 min
Workout:
4 rounds
Run 1 Lap
20 V-Ups
Run 1 Lap
20 Deadlifts 135/95
Extra:
Work on the one skill you always avoid for 10 Minutes
Assault Bike Intervals
3 rounds
:15 legs only sprint/:45 rest
:30 legs only sprint/:30 rest
:45 sprint/:15 rest
:60 sprint
Rest 2 min
Score total calories.