Wednesday June 10, 2015
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 burpees
10 abmat sit ups
10 back extensions
10 overhead squats with pvc pipe
Then: Burgener group warm up, 3 rounds.
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 burpees
10 abmat sit ups
10 back extensions
10 overhead squats with pvc pipe
Then: Burgener group warm up, 3 rounds.
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 GHD sit ups
10 good mornings
10 prisoner lunges
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
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 shoulder stretch with pvc pipe
10 push ups
10 strict toes to bar
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 wall balls
Then: Burgener group warm up
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 wall balls (20/14)
10 abmat sit ups
10 back extensions
10 second squat stretch
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, 2 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 v ups
10 good mornings
10 overhead squats
(10 minutes)
Then: Burgener group warm up (5 minutes)
