Wednesday Group Strength and Conditioning

2 Rounds:

Alternate With a partner to take 4 gym length trips each of banded sprints.


-One side

-Other side



The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length



Then Review safely turning on the shuttle run. Coaches scale members who have coordination difficulty.  Warm up shuttle sprints building from easy starting sets.


WOD 2 (40-55): 4 rounds ( Adjust if needed depending on class constitution)

-30s max shuttle run

-2 min rest

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