Thursday

A. Coach will warm you up accordingly.
+
Cyclical Aerobic Work: 5-7 sets – you choose your wts.
Ski – 500/350m (2:00-2:30)
Run 300m – out the front door after Ski, take a left out of parking lot and around to the gate (1:00 – 1:30)
 20 Wall Ball Toss (:45 – 1:30)
10/7 Strict Pullup/Chin up/mixed grip (1:00-2:00)
rest 4 minutes
NOTES:
- If WB Toss is an easy movement for you, try to complete 20 UNBROKEN every set.
- Rx goes to those that can complete all sets within 3 seconds of each other.