Friday July 21 – Sprints + Mobility

Sprints + Mobility

3 x 10 min stations

Station 1: Erg sprints :30/:30 x 10 min (30s sprint, 30s slow row, repeat)


Station 2: Mobility AMRAP –

5 Squat Stands

5 Cossack Rocks (per side)

5 Hindu pushups

Cat crawl out width of gym (hips low)

Bear crawl back width of gym (hips high)



Station 3: Stair Sprints (stairs that lead up to Beltline from TFL)

Sprint up, jog down. Alternate between 10 Band bicep curls and 10 Band High Pulls at the bottom. Repeat.