Wednesday 09-27-17

Wednesday, September 27, 2017

Warm Up

Foam Roll - Hamstrings, Quads and Calves

Knee Hug + Runners Lunge x 5/side

+

Running Drills 2 Sets

- Butt Kicks

- High Knees

- Straight Leg Bounds

- Carioca

+

Ladder Drills

- One Step x 3

- 5 Hop and Run x 3

- Side Straddle x 3

- In / In / Out / Out x 3

- Ickey Shuffle x 3

+

Rowing Skill Work

+

400m run @ mod pace

 

6 Sets of
4 Min To Complete
400m Run
Max Cal Row
- Rest 2 Min B/W

 

For larger classes this workout will run in 2 heats with the first heat starting at go and the second heat starting at the 3 min mark. 

Score: Total Calories Rowed

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