ROD 053015

ROD

Saturday, 30May15

 

Walk in the Park

This is a 35 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

  • Goblet Squat to Alternating Rear Lunges
  • Single Arm Bottoms-up KB Presses
  • Push-up to Downward Dog Alternating Toe Touches
  • Bicycle Crunches
  • TRX Squat to Reclines
  • Rapid Wall Chest Passes (Dynamax Ball)

After the workout…

Chain Run around Loop Road

This running technique requires the runners to line up in a single file and run one in front of the other. The group continues to run in this manner at a consistent pace. The person that is last in the line steps out of line and increases her speed to pass everyone in line. Then that runner falls into place as the leader of the pack and resumes the average speed. The average speed should be comfortable for everyone participating. The instructor will make up the groups to match fitness levels. No less than 5 members to a group. This run will go around Loop Road in small groups, depending on the size of the class.

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