Wednesday September 20, 2017
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 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 burpees
10 abmat sit ups
10 back extensions
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 v ups
10 good mornings
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
Then: Burgener Group Warm Up
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 pull ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
The last two classes of the day will be at 1630 and 1730.
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
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 strict toes to bar
10 back extensions
Then: Burgener Group Warm Up
