June 29-July 5

Hi All

Hope everyone had a great week, I think those that attended the SOD camp had a good time.

Now that everyone is off of school it might be a bit easier to get the training in,

This week we are only training on Sunday

Sunday - 9:30 am  ski workout at Mount St. Louis.

That's right you read it right we are going to get out our rock skis and head on over to mount St. Louis and do some hills.  The skis will get quite scratched up so don't bring your brand new cold max skis. You will also need your classic poles and boots.

General Strength
2 X 30 sec on, 30 sec off circuit where the off is a light jog

30 sec push-ups
30 sec Jog
30 sec sit-ups
30 sec jog
30 sec one leg squat
30 sec one leg squat
30 sec Jog
30 sec side plank
30 sec other side plank
30 sec jog
30 sec burpees
30 sec job
30 sec pull-ups
30 sec jog
30 sec triceps push-ups
30 sec jog
30 sec squat jumps
30 sec jog
1 min lunges
2 min rest then repeat

Roller ski Sprints

10 times
10 sec sprint
2 min sec easy

Have a great Canada day holiday and look forward to seeing everyone on Sunday at Mount St. Louis

Have fun

Ron