A Fartlek First

As much as it rained this morning it managed to completely stop before we started and resume once we were finished.  We ran out of the parking lot down CC Road and hung a right on Greenview and across the bridge to the shelter on 3 where we used the joists to complete pull-ups or scap pull-ups OYO to failure, switching to sumo squats and repeating.  We jogged down 4 and across 7 to the shelter on 7 tee where we did more pull-ups x 75% max reps and alternating between monkey humpers.  Jog down 6, around 6 tee and 13 green and took the piered walkway through the Townes and into Meadows Park.  Split into groups of four and rotate once all members of the group doing pull-ups is finished:

  • Reverse Grip Pull-ups to failure
  • Tempo Merkins
  • SSH
  • Sumo Squats
  • Repeat

We lined up in on the road and did a modified indian run where the entire group completes an exercise from a stationary position while the man in the rear sprints past the group to a predetermined distance.  While in line we completed:

  • Planks
  • LBCs
  • Side plank left
  • Side plank right
  • Imperial walkers
  • Alternating lunges

We recovered and jogged to Garber to cool down with some stretching and light plyos before returning back to the club.

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