Wednesday, September 29th

Conditioning: For Time – 50/35 Cal Assault Bike, 125 Double Unders/250 Single Unders, 2000m/1600m Row, 125 Double Unders/250 Single Unders, 50/35 Cal Assault Bike.

Working on low-impact conditioning and high volume double unders today, as well as giving us a recovery day after our Helen test yesterday. Larger classes will run heats and stagger start times by ~5 minutes to allow everyone to bike.

Core: 4x30s weighted hollow holds.

For core, hold a light wall ball between your feet and hold a light (15/10lb) plate overhead. Raise your legs and drive your shoulder blades off the ground to engage into your hollow position.