Thursday September 11, 2014
Run or row 250 meters
10 shoulder stretch
10 wall balls (20/14)
10 v ups
10 good mornings
Run or row 250 meters
10 shoulder stretch
10 wall balls (20/14)
10 v ups
10 good mornings
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 dead hang pull ups
10 abmat sit ups
10 back extensions
10 squats
10 second squat stretch
Run or row 250
Three rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 v ups
10 good mornings
10 squats
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 slasher to halo (25/15)
10 wall balls (20/14)
10 v ups
10 good mornings
10 OHS
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 squats
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps (5 per foot)
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
10 second squat stretch
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 v ups
10 good mornings
10 squats
