Friday January 9, 2015
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
5 dead hang pull ups
10 thrusters (45/35)
10 abmat sit ups
10 back extensions
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
5 dead hang pull ups
10 thrusters (45/35)
10 abmat sit ups
10 back extensions
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
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 ball slams (25/15)
10 abmat sit ups
10 back extenions
10 overhead squats with pvc pipe
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 GHD sit ups
10 good mornings
10 prisoner lunges
Run or row 250 meters
Then, 3 rounds of:
10 shoulders stretch with pvc pipe
10 dead hang pull ups
10 abmat sit ups
10 back extensions
10 wall balls (20/14)
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 abmat sit ups
10 back extensions
10 squats
"Thunderstruck"
Air squats
Jumping jacks
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls (20/14)
10 GHD sit ups
10 good mornings
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
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 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunges
