Friday January 23, 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 with pvc pipe
10 chin ups
10 v ups
10 good mornings
10 prisoner lunge steps (5 per side)
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 kettle bell swings (35/25)
10 abmat sit ups
10 back extensions
10 over head squats with pvc pipe
Warm up:
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 (5 per side)
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, 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 thrusters (45/35)
10 abmat sit ups
10 back extensions
10 second prisoner stretch per side
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunges
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 ball slams (25/15)
10 abmat sit ups
10 back extensions
10 OHS
