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200420


WARMUP

3 Rounds Not For Time

20 Jumping Jacks

20 Run (in place) High Knees

10 Bend Over Toe Touches


FOR TIME

1600m Run 20 Air Squats 800m Run 20 Air Squats 400m Run 20 Air Squats

(Score is Total Time)


GYM

1 Mile Run

1 Mile Assault Bike

1 Mile Row

(Score is Total Time)


Welcome back for another week of sweat drenched functional fitness fun. We hope your rest day was everything you dreamed it would be. Did you go for the 3 piece? Ho shit the 4 piece?! Whatever tickles your pickle, tiger.


Welcome to the new programming style! You'll notice a few of our changes right away. We will start having a daily Warmup and up to three different versions of the daily workout- Gym, Garage, and Minimal. Feel free to pick the one that you want to do or even a mix of them. Just make sure when you log your results into Wodify you give a detailed description of the workout you completed.


Be on the lookout for a new blog post releasing more details on how the new programming style will work on a day to day basis.


Lace up those runners and get ready to do your best Kenyan marathon runner impersonation today. The goal today is a nice long sustained workload with minimal breaks. If you think this is a bit much for you, feel free to modify it to whatever works, but is still challenging to you.


Make sure you get nice and loose before you get going. Check out the warmup above. Don't make the mistake of doing lot of static stretching. That is actually one of the worst things you could do before this. Do more a more dynamic warmup like we have provided. We're trying to get that heart rate up a little before you take off.


If you haven't done it already, check out our services and get signed up on for the new program! It's very very important that you go do this. Adding wodify to our world has completely changed the game around here.


Yes you are having to sign up to our new website but we promise its worth the couple of minutes it takes to complete the process. Logging and tracking the workouts is just the next step in the evolution of RoadieFit.


We are super friggin excited and so happy to have you here to grow with us.


Use the promo code "THERONA" for a free month to try it out!


Have fun. Stay safe...


Lets get it!!!...










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