Wednesday – 120716

If you haven't met Angel yet, he is another graduate of the New You Challenge and plays Rugby. Say hello if you haven't met him yet!

If you haven’t met Angel yet, he is another graduate of the New You Challenge and plays Rugby. Say hello if you haven’t met him yet!  This picture was taken by Luke Tevebaugh the first Saturday he came to eXalted back in November.  Even if you don’t have Facebook, the eXalted page is public so you can go in and view all of them.

Injury Prevention
40 Band pull aparts or “T’s”
Accumulate 3 minutes of a front rack hold (225/153)
Perform 40 hip thrusts, you choose the weight

If you feel the prescribed weight for the front rack hold is too easy, feel free to go heavier, this is for training, not for a score.

Workout of the Day
400 Meter Run
then
Rest as needed, then, as a cool down, perform
200 meters fast
400 meter recovery
600 meters fast
400 meter recovery
200 meters fast

The very first 400 meter run is AFAP!  That is a balls out, dead sprint.  Your time on the 400 meter run will be recorded but for the recovery run, the focus needs to be on having a discernible difference in the speed of the recovery runs and the fast runs.

Post your scores to the Whiteboard.

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