• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
Essentials:
A.
Team of 2
20 min
Max cal Row
*other teammate must perform 2 rounds of ‘Cindy’ before switching. A round of Cindy is 5 pull ups , 10 push ups , and 15 squats.
B.
Mobility
3 sets
Banded ankle distraction x 1 min per leg
Foam roll hamstring x 1 min per leg
Fitness
A.
Team of 2
20 min
Max cal Row
*other teammate must perform 2 rounds of ‘Cindy’ before switching. A round of Cindy is 5 pull ups , 10 push ups , and 15 squats.
B.
Mobility
3 sets
Banded ankle distraction x 1 min per leg
Foam roll hamstring x 1 min per leg
