Workout for 10-5-16

Skill work

POSE running & rowing skills, included in the warmup drills.

Monostructural/Gymnastics, Repeated Sprint Intervals

“Linchpin Inspired”
Every 3:00 for 30 minutes:
250-meter row or run
10 burpees to target  

After-Hour Accessory Exercise

Balance: Accumulate 90 sec of single-leg balance standing/leg.
Midline: Accumulate 2 minutes of face-up Chinese planks.


Before class: Maybe wear wrist wraps. No other special prep.
After class: Do accessory exercise, record workout results, clean & return equipment.