Tuesday October 27, 2015
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 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 second squat stretch
Then: Burgener warm up (coach led, 2 rounds)
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 supine ring 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 burpees
10 v ups
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 chin ups
10 abmat sit ups
10 back extensions
10 overhead squats
Then: Burgener warm up.
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Run or row 250 meters
Then, 2 rounds of:
10 shoulder stretch
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
Then: Burgener warm up, 2 rounds, coach led.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
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 dead hang pull ups
10 abmat sit ups
10 back extensions
10 overhead squats
(10 minute cap)
Then: Burgener group warm up (Coach led, 2 rounds)
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 burpees
10 GHD sit ups
10 good mornings
10 prisoner lunge steps
