Monday June 9, 2014
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
>10 dead hang pull ups
10 abmat sit ups
10 back extensions
10 squats
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
>10 dead hang pull ups
10 abmat sit ups
10 back extensions
10 squats
10 second squat stretch
"Thunderstruck"
Burpees, air squats, jumping jacks, flutter kicks.
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 v ups
10 good mornings
10 squats
5 spider mans per side
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls (20/14)
5 pull ups
10 abmat sit ups
10 back extensions
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 push ups
10 toes to bar
10 good mornings
10 prisoner lunges per foot
10 second prisoner stretch
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 burpees
10 abmat sit ups
10 back extensions
10 squats
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 v ups
10 good mornings
10 prisoner lunges per foot
5 inch worms
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250
Then, 2 rounds of:
10 shoulder stretch
5 dead hang pull ups
10 v ups
10 good mornings
10 squats
Rest day.
