Friday September 4, 2015
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
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
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 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
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 supine ring 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 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 close grip push ups
10 GHD sit ups
10 good mornings
10 prisoner lunge steps
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 overhead squats (pipe, bar, light load on #3)
