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Join Max at 0600 M-W-F for Warrior training classes. These classes will incorporate functional training with a little competitiveness and community to feel to encourage getting fitter. This is a great way to get ready for that PT Test!

Warmup:

10 Cal Bike

Walking lunge 30’

Inchworm 30’

Spider-Man Lunge 30’

Heel2Toe 30’

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

Super Squat Hip Sequence -see video below courtesy of Mobility WOD

S/S/S:

Back Squats

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics. Our second visit to Back Squats on this Strength Cycle.  Again, we’re working on some good foundational strength here.  With the work sets dropping to 3, look to go heavier than the 5X5 week.  Still keep form perfect and protect your back by keeping that core tight!

WOD:

For Time:

10 Cals Bike

200 M Run

15 Cals Bike

400M Run

20 Cals Bike

800M Run

Time Cap: 15 Min

Looking to push the lungs a bit today!  Looking to keep right under a sprint pace on the bike and then a steady quarter-mile pace on all the runs. 15 Minutes if VERY doable.

Scaling Options:

Run -> 250M Row per 200M of running)

Cool Down:

Couch stretch – 2 Min per side

 

Roll out hamstrings – 1 Min per side

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