Wednesday October 8, 2014
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
5 inch worms
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
5 inch worms
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 v ups
10 good mornings
10 prisoner lunges (5 per side)
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
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 ball slams
10 abmat sit ups
10 back extensions
10 squats
Warm up:
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 lunges per foot (5 per side)
Warm up:
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 lunges (5 per foot)
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
10 second squat stretch
We want to give a shout out to all of our athletes who are competing in some serious endurance events this weekend. Brian Kenah finished the Georgia Jewel 50 miler yesterday with an impressive time of 13:51. Ron Cheslock and Jimmy Deluccia are racing in the Chattanooga Ironman today, and we have Chris Sims, Mike Morales, Mike Stainback, John Nguyen, and Steve Barry racing the half Ironman in Augusta today. We also want to wish good luck to CFEC friend Heath Wilson who is also racing in the Chattanooga IM today.
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 ball slams (20/10)
10 abmat sit ups
10 back extensions
10 squats
10 second prisoner stretch per side
