THIS IS THE LAST WEEK OF THE 2020 OPEN. COME OUR AND MAKE THIS WEEKS FRIDAY NIGHT LIGHTS THE BEST ONE YET!!! EVEN IF YOU’RE NOT REGISTERED COME CHEER ON THOSE GOING THROUGH 20.5 AND HANG OUT WITH EVERYONE.

Warm Up:
3 Mins Run(600m)-Bike-Row
THEN
3 Rounds:
25m High Knees
20 m Butt Kicks
6 Forward Lunges (3 Per Side)
6 Lateral Lunges (3 Per Side)
50m Run (increase acceleration each time)

Workout:
Death By Shuttle Sprints
–Coaches Notes: How this will work is with a running clock you’ll do ONE 10m Shuttle Sprint in the first 1 min, then TWO 10m Shuttle Sprint in the second minute, then THREE 10m Shuttle Sprints. Continuing this for as long as you are able within the minute. We will have everything marked out and make sure everyone has enough room. If you can’t run we will have you do this with Calories on the Rower with the same set up with 10 calories at a time. Everyone should be aiming for at or over 15 “Rounds”

**Optional Accessory Work- 2 Choices:
Choice 1- For quality: Candlestick Conditioning, 10 mins
Watch the video below and try out a few of the different progressions. Really focusing on the slow control both ways and keeping the core braced.

Choice 2-Tempo Strict Pull-ups
10×1
Tempo- 1 Second Up-5 Second Hold at the Top- 5 Second Drop-5 Seconds at the Bottom
If you can’t keep the 5 counts drop it to 3, if 3 is still too much drop it to a speed where you know you are controlling the movement.
Rest as Needed Between Reps