Friday April 14th – 2 Mile Assessed + Pull Up Progression

by
Kirkwood

Friday: 4/14

Running: 2 Mile Assessed Run

Route: Start at last tree in parking lot, Right onto Park Place,  Right on Leland Terrace, Right on Wisteria, Right on Rocky Ford, Right on College, 1 Mile Mark is in front of gym as you pass through driveway near clifford (Give Split). 2 mile ends in the same spot in driveway. 

Newbies may only do the one mile if it’s a 11 min.+ mile.

When finished, catch your breath and then Core Amrap and/or Pull Up Progression for next 10 min or so until the whole group returns:

  • 10x (Each Side) Bird Dogs 
  • 20x (Each Side) Moving Dead bugs
  • 10x Supermans
  • Repeat 

Pull Up Progression: 6-8 Reps or 3 Sets of Max Reps

  • Deadhang/Attempt
  • Assisted (Band,TRX, Partner)
  • Negative (Working on 5 Sec Negative)

Cool Down: Partner Hamstring PNF

by
Kirkwood