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 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 push ups
10 abmat sit ups
10 back extensions
10 overhead squats
Then Burgener group warm up
Run or Row 250 meters
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or Row 250 meterss
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 Figure 8 Stretch
10 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 (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 shoulder stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
