Friday April 14th – 2 Mile Assessed + Pull Up Progression
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
Pull Up Progression: 6-8 Reps or 3 Sets of Max Reps
- Assisted (Band,TRX, Partner)
- Negative (Working on 5 Sec Negative)
Cool Down: Partner Hamstring PNF