ANNOUNCEMENTS: SPARTAN 6 WEEK TRAINING BEGINS THURSDAY 4/27 WITH COACH PHIL. WE MEET ONCE A WEEK. EITHER THURSDAY 7:30PM OR SATURDAY 6:30AM. WE RUN THE SPARTAN RACE TOGETHER IN BETHAL NY ON 6/17!!! JOIN THE TEAM MIDDLE VILLAGE VIKINGS!!!! BUY YOUR TICKET ON GROUPON! AROOOOOOOOO LET'S DO THIS!
WARM-UP
AMRAP X 4 MINUTES
1:00 CARDIO
5/5 DB AROUND THE WORLDS
10 PIKE SHOULDER TAPS
16 ALT. COSSACK SQUATS
INTO…
AMRAP X 4 MINUTES
:30 CARDIO
5/5 SINGLE ARM ARNOLD PRESS
5 PIKE PUSH-UPS
30 SINGLE UNDERS ->30 DOUBLE UNDERS (2ND ROUND)
STRENGTH
EVERY 3:00 X 4 SETS
3-5 TEMPO HSPU’S (30X1)
:45 DBL KB/DB OVERHEAD HOLD
EZ CARDIO IN TIME REMAINING.
WORKOUT
FOR TIME
75/60 CAL BIKE SKI ROW
INTO…
10 ROUNDS
6 HANDSTAND PUSH-UPS
30 DOUBLE UNDERS
INTO…
75/60 CAL BIKE SKI ROW
(SCORE IS TIME)
