Friday May 8, 2015
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
3 rounds of Burgerner warm up done as a group, coach led
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 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 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 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 shoulder stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Run or row 250 meters
10 figure 8 stretch
10 supine ring pull ups
10 v ups
10 good mornings
10 prisoner lunges
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
5 dead hang pull ups
10 abmat sit ups
10 back extensions
10 overhead squats
Run or row 250 metes
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 strict toes to bar
10 good mornings
10 prisoner lunges
