Events for December 2022

Thursday, 3/17
March 16, 2016
Friday, 3/18 – 16.4 Prep & Mobility (non-class programming)
March 17, 2016

IMG_0963

Warm-Up
3 Rounds of
20 Mountain Climbers
10 Spider Lunges
20 Jumping Jacks
10 Alt Single Leg Bird Pickers

then,

2 Rounds of
20 High knees in place
10 Supine Scorpion
5 Plank to Squat

Partner Met-Con
3 Rounds through of:

  1. Run 150 M + 30 Double Unders (90 Single Skips)
  2. Run 150 M + 20 Plate Russian twists (10/side)
  3. Run 150 M + 10 Burpees
  • Partners alternate sets of Run + Exercise until 3 rounds have been completed
    • 1 rd = Partner A completes Run+Jump rope, then Rests while B completes Run+Jump rope; then A completes Run+Plate twists, then B; then A does Run+Burpees, then B; etc.
    • 14th St: 150m = alley, from gym to S St and back;
    • H St: 150m = H St, from gym to Linden Alley (*H St Country Club*) and back.

Cool Down
1 Minute Single Leg Flexion/side
1 Minute Standing Calf Stretch/side

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