SRC Closed May 6-13
The Student Recreation Center will be closed May 6-13 for regular cleaning and maintenance. Members can access the Chinook Student Center for free during that time.
Week 8: Workout #1
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Warmup
Foam Roll & Thoracic Extension
15 Reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Prayer
60 seconds
Deep Squat
60 Seconds
Shoulder Packing
12 reps each side
Erg 1000 m
increase time 5 seconds every 250m
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Triset #1
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Triset #2
Dumbbell Reverse Lunge
6 reps per side
Kettlebell Upright Row
6 reps
Floor Press
6 reps, rest 120 seconds
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Triset #3
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Cool Down
Week 8: Workout #2
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Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Prayer
60 seconds
Deep Squat
60 Seconds
Should Packing
12 reps each side
Burpees
10 reps, 3 times through
Reverse Rope Fly
10 reps, 3 times through
Mountain Climbers
10 reps each side, 3 times through
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Triset #1
Dumbbell Romanian Deadlift
8 reps
Alpha Press
8 reps each side
TRX/Rows/Supine Row
8 reps, 120 second rest
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Triset #2
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Triset #3
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Cool Down
Week 8: Workout #3
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Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Deep Squat
60 seconds
Prayer
60 seconds
Shoulder Packing
12 reps each side
Body Weight Squat
10 reps, 3 times through
Kettlebell Swing
10 reps, 3 times through
Ball Slams
10 reps, 3 times through
Pass Throughs
10 reps each side, 3 times through
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Triset #1
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Triset #2
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Triset #3
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Cool Down
Week 8: Workout #4
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Warmup
Foam Roll & Thoracic Extension
15 reps
Hip Steps
10 reps each side
Ankle Mobilization
12 reps each side
Knees to Chest
60 seconds
Deep Squat
60 seconds
Prayer
60 seconds
Shoulder Packing
12 reps each side
Versa Climber
500 feet
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Triset #1
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Triset #2
TRX/Supine Row
6 reps
Box/Bench Step Up6 reps each side
Floor Dumbbell Squeeze Press
6 reps, rest 120 seconds
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Triset #3
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Cool Down
