• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class.
• We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell to let everyone know. Also, let a coach know before the lift so he or she can record your personal record. Finally, be sure to post your personal record on the PR window by the boxes.
Essentials:
A.
4 Sets
Row x 12/9 cal as fast as possible
On the 3min Marks
Rest 3min
4 Sets
Assault Bike x 9/6 cal as fast as possible
On the 3min Marks
B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Puppy Dog x 2min
Fitness/Performance:
A.
4 Sets
Row x 15/12 cal as fast as possible
On the 3min Marks
Rest 3min
4 Sets
Assault Bike x 12/9 cal as fast as possible
On the 3min Marks
B.
Mobility
Seated Straddle x 3min
Saddle x 3min
Puppy Dog x 2min