Monday, November 4
November 3, 2013Wade’s Army Workout at CFDC
November 5, 2013
Warm-Up
3 Rounds of
5 dive bomber push-ups
10 spider lunge w/ reach up
15 superman w/ arm retraction
Mobility
1min Overhead Rib Mobilization (BaSL p.243) w/ Lax Ball
1min Posterior chain floss (BaSL p.351) w/ Band
Met-Con
6 Rounds of 2 minutes Work/ 2 minutes Rest
AMRAP of
12 KB Swings
9 Burpees
6 Spider Plank/side
Begin each round where you left off in the previous round (cumulative total of rounds and reps)
RESULTS:
