Wednesday July 23rd @ GoC | Independent Session (3hrs)

Volume & Agility Day

(15mins): Warm Up

(45min): Threshold Climbing 

GOAL: Climbing ALL of one grade. (send EVERY V3, etc.)

(1hr): Sport Projecting

GOAL: Actually climb on Sport pls. 2 routes each (4 total per pair) or 50 burpees. That’s 15mins per route, plenty of time.

EG: Maya and Ara are in a group. They finish 3 routes by the end of time. 50 Burpees of EACH of them.

(45min): Agility & Coordo Workout

Everyone

• One Legged Ball Toss | 10/10 Reps | 4 Sets

• Ball Drops | 10/10 Reps | 4 Sets

• Jump Rope | 1min | 4 Sets

• Tip Toes | 50 Reps | 4 Sets

(15min): Cool Down & Debrief