Thursday 05.02.2019

Congrats again to Angie Diehl for getting first place!

Part 1

1min walk, 1min jog, 1min run, 1min jog, 1min walk

Part 2

Pacer Test!

20m runs within certain time frames, each level the time decreases. How many can you do?

Part 3

Sit up test

Part 4

EZ Bar Curl x10

DB Seated Presses x10

Side plank x30 seconds each side

DB Lateral Raises x10

DB Split Lunges x10

10min AMRAP

Artis Barbell 5am and 430pm

Youth Conditioning (530pm)


30 seconds on 30 seconds off

3 rounds, stay at each station for 3 rounds



Box Jump down and up

Pull Ups

Push Ups

Movement focus 10min



40 seconds on 20 seconds off

Prowler Sprints with strap around waist

Explosive squat jumps with band around shoulders

Max effort Push press Wall balls (let drop to floor each time)

Square foot drill alternating legs

Medball Twists

3-5 sets


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