Endurance 7.1.15

Warm Up

Dynamic Group

CFE Wod

150 Double Unders

then

21-15-9

Russian KB Swing

Superman

Alternating Lunges ( Rx is wtd lunges @ 22-16-10)

Endurance Conditioning  (interval)

2 x 200 m (Sprint to 400 m and jog back, then immediately into second sprint)

skill work

1 x 400 m

skill work

Mobility

Cash Out: Optional daily Core Work 

or banded hip strengthening

*** Remember our NEW SCHEDULE for July/ Aug start this Sunday ***

Every Wed 6pm

Every other Sunday 6pm (I will get a working schedule posted on Sunday for the Month)

Saturday Strength/skill Work @ gym 8 am

We will be looking at adding a 5:30 am Cycle or running class on Tuesdays for weeks that no Sunday class is offered. More information will be provided shortly.

Have a Wonderful 4th of July Weekend!!!