Sunday, August 2, 2015

With one week to go before the official start, we have surpassed 100 participants in the EIE Challenge!  More details will be released later today, click HERE to signup with no obligation.

Prehab

Sampson Stretch x :30 each
Foam Roll Calves x :30 each
Monster Walks x 10 steps each direction
Reverse Snow Angles x 20 reps

Warmup

Jog 200 meters
20 Russian Kettlebell Swings
20 Goblet Squats
20 V-Twists
20 Single Arm Press (10 each)

Conditioning

800 Meter Run
10 Burpees
10 Wall Ball Sit ups
20 Jumping Lunges
800 Meter Row
20 Burpees
20 Wall Ball Sit ups
30 Jumping Lunges
800 meter Run
30 Burpees
30 Wall Ball Situps
40 Jumping Lunges
800 Meter Row

Notes: Feel free to run if there are not enough rowers.  Rx for the sit-ups is 20/14 med ball to a 6’/5′ target.  On the jumping lunges be sure to achieve full extension on the lunging leg each rep.

Cool Down

2 Rounds:
10 Jefferson Curls
20 Calf Raises
Couch Stretch x :60 each leg

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