Friday May 2, 2014
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 ball slams (20/10)
10 abmat sit ups
10 back extensions
10 squats
10 second prisoner stretch per side
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 ball slams (20/10)
10 abmat sit ups
10 back extensions
10 squats
10 second prisoner stretch per side
Run or row 250 meters
Then, 3 rounds of:
10 pass through with lunge
10 push ups
10 toes to bar
10 good mornings
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 good mornings
10 squats
5 spider mans per side
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 GHD sit ups
10 good mornings
10 second L sit on dip bars
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>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 slasher to halo (25/15)
10 ball slams (20/10)
10 abmat sit ups
10 back extensions
10 squats
10 second prisoner stretch per side
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 pass through with lunge
10 push ups
10 toes to bar
10 good mornings
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit 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
10 GHD sit ups
10 good mornings
10 second L sit on dip bars
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
>10 dead hang pull ups
10 abmat sit ups
10 back extensions
10 squats
10 second squat stretch
