Thursday, September 13

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Bench Press (3x3,3x2,3x1)

Keep Sets to every :90 seconds

Active Recovery 3 (No Measure)

Moving into a lower intensity, longer, classical "sweat-fest" for our active recovery. 30:00 Recovery Row/Bike On the 3:00 - 20 Wallballs (20/14) On the 6:00 - 35 AbMat Sit-Ups On the 9:00 - 50' Handstand Walk (Bear Crawl Scale) On the 12:00 - 20 Wallballs (20/14) On the 15:00 - 35 AbMat Sit-Ups On the 18:00 - 50' Handstand Walk On the 21:00 - 20 Wallballs (20/14) On the 24:00 - 35 AbMat Sit-Ups On the 27:00 - 50' Handstand Walk

Running clock workout - when we step off the bike, the clock continues to run as we move through the repetitions. Not for score, but for a recovery pace throughout.

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Mississauga, Ontario

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