Thursday, 10/9
October 8, 2014
Saturday, 10/11
October 10, 2014

IMG_6110

Warm-Up
4 Rounds of
4 Hanging Scap Retractions (rounds 1&2), then 4 Kip Swings (rounds 3&4)
4 Spider Lunges w/ reach up on both sides
4 Alt-T Push-ups
4 Hip Bridges

then,

90 seconds Death Stretch (:45/:45 quad/hip flexor emphasis)

Met-Con
45 seconds max reps + 15 seconds rest for 5 Rounds of

  1. Row (max cal)
  2. Ball Slams
  3. DB Push Press
  4. Toes to Bar
  5. Rest

Scale toes to Bar to (A) Hanging Knee Raise or (B) Toes to PVC (V Up w/ PVC)

Comments are closed.