Monday November 14, 2016
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
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
Run or Row 250 meters
10 shoulder stretch
10 push ups
10 GHD sit ups
10 good mornings
10 prisoner lunge steps
Run or Row 250 meters
Then 3 Rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 overhead squats
Run or Row 250 meters
Then 3 Rounds of:
10 figure 8 stretch
10 burpees
10 v ups
10 back extensions
10 squats
Run or Row 250 meters
Then 3 Rounds of:
10 shoulder stretch
10 push ups
10 GHD sit 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 good mornings
10 squats
Run or Row 250 meters
Then 3 Rounds of:
10 shoulder stretch
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
