Thursday August 22, 2019

“Don’t get frustrated by the wait. Use this time to grow so you’ll be prepared when the door opens.”

Erik will be hosting a second running Seminar Thursday August 22 at 6:15 pm. You can sign up in Mindbody.

Primer:

Theraband Protocol

30s of each

Good Mornings | Walk Outs | Sampson Stretch | 200m Run

KB Good Mornings | Waiter Squats | Shoulder Touches | Deadbugs | 200M Run

KB Deadlifts | Waiter Squats | Shoulder Touches | Deadbugs | 200M Run

WOD: “Ascent” – 5 Rounds:
10 Kettlebell Swings (70/53)
20 Push Ups

30 AbMat Sit-ups

400M Run

Performance: @ 53/35

Fitness: @ 44/26

Fit Light @ 35/18 | 200M Run

Bonus:

4xMax Strict Static Support Dips – 60s rest btw efforts

4x Max effort Hanging L Raises – 60s rest btw efforts

4x max effort rope pull ups – 90s rest btw efforts