Help keep your group healthy and happy!
10
-
minutes
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes
Warm-up: Plyometric Endurance
Instructions and video demos are available for members only.
🔓 Unlock this Warm-up for FreeInstructions and video demos are available for members only.
Running Drills
Running Drills
Running Drills
Mobility Movements
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
These sprints are meant to be short bursts that should make you feel like you want to quit. But you won't, cause you're awesome like that.
Today you have the choice of a long one with one movement or a long with 3 movements. Either way, it's going to be a long one.
Mixing up our endurance day with some lifting and dynamic movements and getting really acquainted with our backside.
