On a 4:00 Running Clock

Minute One: Assault Bike (12 / 7 Calories)
Minute Two: Concept2 Row (15 / 12 Calories)
Minute Three: 200 Meter Run (Bus Stop)
Minute Four: 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats

Rest 2:00 and perform two x four count “Box Breaths” 

Repeat entire evolution three additional rounds (4 rounds total). 

Note: Today’s session integrates both “action” and “non-action” and “movement” and “stillness.” Athletes are encouraged to repeat either Scripture or a positive affirmation during the 2 minutes of rest and pranayama. To encourage stillness and full recovery athletes will either sit on the ground, meditation benches, or folding chairs. This is a great session! 

6AM Warriors!


Good luck to all the Officers who are participating in the Law Enforcement Torch Run today!


Wednesday Special Programs

 Krav Maga Weapon Defense (Advanced Class – 5:30PM – 6:15PM)


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