Group Class – Thu, Apr 6

BIO Community Fitness- King George – Group Class

Pre Hab Thursday 1.0 (Checkmark)

3 rounds for quality:

20 Rockers

20 Tibialis Raises

10/10 Wall Hamstring Bridges

5/5 5 sec pause KOT Split Squats

10/10 External Rotators (shoulder)

10 Arm Crosses on Floor with load

5 – 5″ Neck Presses

Hook, Line, & Sinker (Checkmark)

5 Rounds Not For time

800 Meter Run

30 Push-ups

1,000/900 Meter Echo Bike

Steady State Work
You should be able to run 4-4:30 for the 800, otherwise cut it down in distance