Friday November 27, 2015
Reduced hours today. Classes at 0800, 1200, 1730.
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Reduced hours today. Classes at 0800, 1200, 1730.
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
5 dead hang pull ups
10 thrusters (45/35)
10 abmat sit ups
10 back extensions
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 v ups
10 good mornings
10 prisoner lunge steps
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 shoulder stretch
10 burpees
10 abmat sit ups
10 back extensions
10 overhead squats
(10 minute cap)
Then: Burgener group warm up
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 v ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
(10 minute cap)
Then: Burgener group warm up (2 rounds, coach led)
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
(10 minute cap)
Then: Burgener group warm up (2 rounds, coach led)
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 dead hang pull ups
10 v ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 thrusters (45/35)
10 abmat sit ups
10 back extensions
10 second prisoner stretch per side
