The Grind

Sep 17th Wednesday

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Let’s get out there and enjoy some fresh air with some Running Intervals! Go hard during the run, knowing you will have a decent length rest before you have to go again. Spend the remaining time in class working through (ideally) 4 rounds of Part 2, which is a mix of lower body accessory and upper body strength + a quick hit of battle ropes at the end of each round.

Run Intervals

Level 1

400m, 2:00 Rest400m, 2:00 Rest200m, 2:00 Rest200m, 2:00 Rest100m, 1:00 Rest100m

Level 1

Row

Level 2

Level 3

Level 4

3-4 Rounds

Level 1

10 Slant Board Step Downs (Per side)10 DB Floor Press 10 KB Tibialis Raises (Per side)10 DB 3 Pt. Bent Over Row (Per side)0:30 Battle Ropes

Level 1

Up to 12#

10#

Up to 15#

Level 2

15#

10#

20#

Level 3

Weighted or more Elevation

20#

15#

25#

Level 4

Weighted or more Elevation

25/30#

15#

30#