Virtual Class Zoom Room
Password: CFSBK
Road Warriors Workout 6.11.20
Joint Prep
1-2 Rounds:
10e Toe/Heel Rocks
10e Knee and Hip Circles (both directions)
5 Bootstrap with Thoracic Rotation
Warm Up
3 Rounds:
10 Alternating Cossack Squats
15 Hollow Rocks
20 Down Dog Shoulder Taps
Workout
7 Sets:
10 Push-Ups
10 Squats
100m Sprint
- Rest 2 minutes between sets.
- Goal is consistent split times for all 7 intervals.
- Scale volume of Push-Ups or modify to the knee as needed.
Cooldown
400m Light Jog
Then,
Spend 10 minutes to flow through: Forearm to Instep with Rotation, kneeling hamstring stretch, lunge hip circles, calf march
Post work to comments.
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Today: Affiliate Panel Featuring Coach David
Coach David will appear on a Zoom Affiliate Panel hosted by our friends at Beyond the Whiteboard tomorrow at 3:30pm EST. Tune in HERE to see David discuss recent events with other community leaders.
Rest Day Classes
Today is rest day from in our Locked & Loaded programming, but never fear! We still have a couple of classes to help you recover from all the work you’ve been putting in. Here’s today’s schedule:
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)
More info can be found on the Virtual Class Info page!
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