Wednesday July 3, 2024

“Be kind, for everyone you meet is fighting a hard battle.” – Plato

Warm Up: 
2:00 row, bike, or ski

1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats

Specific Warm-Up:
On a 10:00 clock:
Work on chosen gymnastics skill

Conditioning challenge:
20:00 to establish max meters on a machine of your choice.

Retest from June 2, 2024

Same as Rx

Same as Rx

Home Workout: 
On a 20:00 clock:
Run for max meters
– Record scores in increments of 50 meters.

Movement scaling options:
Machine of choice: Pace

Cool down:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves