04.27.2022 Member of the Month

Warm Up

200m jog

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility
A. 15 reps each side x reverse active straight leg raises- lie on your back with a band holding the straight leg up in the air while the other leg slowly lowers as far down as it goes while keeping the knee straight.


B. 10 each side hip hurdles- place two hurdles (small objects) on the floor and with a straight leg, lift over the hurdles and back.



Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


Member of the Month "Elsa"
For Time
Run 100m
5 tire flips
5 devil's press 35/25
5 box jumps 24/20"
Run 200m
10 reps of each movement
Run 400m
15 reps of each movement
Run 200m
10 reps of each movement
Run 100m
5 reps of each movement