Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

10m/10m A-Skips + B-Skips

5/5 Running Wall Drill : Triplet Switch

10 Mountain Climber Lunge to Stretch

30 second Glute Bridge March

Metcon (3 Rounds for time)

"Cross Country"

Every 12:00 minutes, 3 Sets

500/425m Row or Ski

800m Run (A: 54/44 Cal Bike)

500/425m Row or Ski

Primary Objective: Complete each set in sub 9:00 minutes

Secondary Objective: Descending splits across all 3 sets

Stimulus: Lactate Threshold / Aerobic Capacity

RPE: 8/10

Mobility (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon