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Wednesday 03/04/15 Posted by admin on March 3, 2015 • No comments

GVCF-Running Club-6am
Due to weather the running club will meet at the gym and complete the work-out using the rowers.
1:00 on, 1:00 off x 20
-For Max Distance
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A. Warm-Up:
1:00 Static HS Hold (belly to wall)
5 Wall-Walks
20 Shoulder Touches
10 Hip Touches
Max Distance HS Walk*
*or 10 more shoulder/hip touch

B. Every 6:00 for 30:00 (5 rounds)
8 Push Press 135m/95w
15 Box Jumps 24m/20w (step down)
20 KB Swings 53m/35w

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