SRC Closed May 6-12
The Student Recreation Center will be closed May 6-12 for regular cleaning and maintenance. Members can access the Chinook Student Center for free during that time.
Week 11: 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 1000m
increase time 5 seconds every 250m
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Single
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Triset #1
Floor Squeeze Press
12 reps
Bent Over Dumbbell Row
10 reps per side
Plank60 seconds, rest 60 seconds
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Superset
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Burner
-
Cool Down
Week 11: 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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Single
-
Triset #1
-
Superset
-
Burner
-
Cool Down
Week 11: Workout #3
-
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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Single
-
Triset #1
-
Superset
-
Burner
-
Cool Down
Week 11: Workout #4
-
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
Versa Climber
500ft
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Single
-
Triset #1
Pullup/Negative Pullup/Leg Assisted
8 reps
Split Squat
10 each side
Single Arm Kneeling Overhead Press6 each side, rest 60 seconds
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Superset
-
Burner
-
Cool Down
