Open Gym:

  • 3pm – 4pm

Daily Challenge: “Polka”

Format: 25 Minutes + Finisher, Your Choice of Workouts

OPTION A: STRENGTH

  • 2 Back Squats
  • 5 DB Bench Press
  • 30’/15′ Hold Option

Then,

4×3 OH Squats

OPTION B: All AROUND

  • 8 Back Squats
  • 8 DB Bench Press
  • 30′ Farmer’s Hold
  • 30′ Plank
  • 80m Run

Then,

With a partner, 5 x 60′ Plank

Outdoor Challenge: “Summit”

2+ increasing reps for 30 mins

OH lunges with MB
V-ups
Push ups
Increasing run 150:450m

P360 Endurance, 6PM @ Bonita Cove

Meet at: Bonita Cove (off Mariner’s way across from Bahia, turn left at parking lot split and meet by bathrooms)

Warm-Up:

-Pose Drills

-800m Jog

Main Set:  3 Round Tabata Sets + Sand Work

Round 1 – 20/10 tabata sand sprints, Rest 1 min
Round 2 – 20/10 tabata grass sprints, Rest 1 min
Round 3 – 20/10 tabata sand sprints, Rest 1 min

~ 1.5 mile mixed surface run, boardwalk, trail, deep sand, packed sand maintain a specific race pace or 70% of max effort

Dynamic Stretches / Cool Down

 

 

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