Saturday, 19 April 2014

* Note:  The Cross Training area of the Samurai Fitness Center will be closed from 9am to 5pm for our Donny Shankle Weightlifting Seminar.  If you did not sign up there is still an awesome fitness benchmark workout programmed for today you can accomplish almost anywhere and at any time you have available.  Really push yourselves on the 5km Run.  Do not go for a leisurely jog.  Get comfortable with being uncomfortable and you'll surprise yourself with how well this longer run goes despite the fact we don't run all that often in our training.

WARM UP
1) 10-15 minutes – Dynamic warm up and/or mobility drills.

CONDITIONING (Endurance Benchmark Test)
5km (3.1mi) Run

MOBILITY
• 15-20 minutes – Mobility drills and cool down stretches. 

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