Monday November 1, 2021

“Do not pray for an easy life; pray for the strength to endure a difficult one.” -Bruce Lee

Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December!
If you want to support Sparrow’s Nest of the Hudson Valley and Allison Just Click Here

Sparrow’s Nest of the Hudson Valley has a mission of providing two meals once a week, to the families of caregivers and children diagnosed with any type of cancer.

Warm Up: 
Trash Yard Game

Movement Prep:
6 Sets
20 Seconds Work / 20 Seconds Rest

Every 5:00 for 4 Sets:
Bike 1600/1200m

Time: 18 Minutes
Skill: 1/5
Volume: 4/5

Same as Rx

Every 5:00 for 4 Sets:
Bike 1000/800m

Limited Equipment: 
Every 5:00 for 4 Sets:
Run 800m

Movement scaling options: 
Bike: Max Distance in 3 Minutes

Cool down: 
3 Sets:
1 Minute Plank Hold
100m DB Front Rack Carry @50/35
100m DB Waiter Carry + Farmer Carry

1 Minute Alternating Standing Figure Four Stretch
45 Seconds Standing Calf Stretch / Side