Sunday, November 24
November 23, 2013
Tuesday, November 26
November 25, 2013

IMG_2686

Warm-Up
3 Rounds of
5 dolphin push-ups
10 mountain climbers
15 squats

then,

2 Rounds of
10 Arm circles each direction
10 Ankle circles each direction

then,

Partner Bully stretch 90 seconds each person

Met-Con
10 Minute AMRAP
1o DB Push Press
30 Lateral Hops (over&back=1; use DBs or band as hurdle)
10 DB Push Press
30 Flutter kicks

Assistance
2 Rounds (NFT) of
10 Side Bridges/side
15 Band Paloff Presses/side
20 Tube Face Pulls

0 Comments

  1. Tom says:

    Good work everyone. The focused assistance work is a great compliment to the intensity of the metcon, remember not to rush through it.