Friday October 28, 2016
Run or Row 250 meters
Then 3 Rounds of:
10 figure 8 stretch
10 burpess
10 abmat sit ups
10 back extensions
10 squats
Run or Row 250 meters
Then 3 Rounds of:
10 figure 8 stretch
10 burpess
10 abmat sit ups
10 back extensions
10 squats
Run or Row 250 meters
Then 3 Rounds of:
10 shoulder stretch
10 wall balls (20/14)
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 dead hang pull ups
10 ghd sit ups
10 good mornings
10 squats
Run or Row 250 meters
Then 3 Rounds of:
10 figure 8 stretch
10 wall balls
10 v ups
10 good mornings
Run or Row 250 meters
Then 3 Rounds of:
10 shoulder stretch
10 push ups
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 dead hang pull ups
10 ghd 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 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 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
