Max’s Birthday!

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Warmup

Hip/Low Back Opener: https://www.youtube.com/watch?v=Cr1XAnAADbw

3200 M Run (Time)

Celebrating Max’s birthday today – he’s 32!

A timed 3200m run (or 2 mile)

Can be done on a rower as 3200, or on the bike as a 5 mile time trial
Warm up before the run:

200 m run (swap out machine if not running)

10 Leg Swings (forward and back/side to side each leg)

200 m run

50m butt kicks

50m high knees

50m side shuffle

50m side shuffle

5 x 50m build speed striders

**after each part of the warm up pause and rest. Do not start next piece of warm up until you feel ready. The same is true for the striders. After the striders are done, rest and go to bathroom/drink and make sure HR is back down below 110 beats per minute before you start the time trial.