Wednesday March 12, 2014
Run or row 250 meters
Then, 3 rounds of:
10 pass through with lunge
10 push ups
10 abmat sit ups
10 back extensions
10 squats
10 second L sit
Run or row 250 meters
Then, 3 rounds of:
10 pass through with lunge
10 push ups
10 abmat sit ups
10 back extensions
10 squats
10 second L sit
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 med ball cleans (20/14)
10 push ups
10 ghd sit ups
10 good mornings
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 shoulder stretch with pvc pipe
10 push ups
5 dead hang pull ups
10 abmat sit ups
10 back extensions
10 overhead squats with pvc pipe
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 dead hang pull ups
10 abmat sit ups
10 good mornings
10 squats
Run or row 250 meters
Group warm up:
Thunderstruck (jumping jacks, single KB deadlift and squats)
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
5 dead hang pull ups
5 dips
10 v ups
10 good mornings
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
