THURSDAY 10-22-15




Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


20min AMRAP

All: Metcon (AMRAP - Rounds and Reps)

70y Farmer Carry
7 BO KB Row
70y Double Rack Carry
7 BO KB Row
70y Double Waiter walk
7 BO KB Row

Count 10y as 1 rep = 42 reps/round

Waiters Walk will limit weight, but to not go too light or Farmers will be pointless.

If you are weak overhead you may need two different sets of Kbs (not Rxd)

Accessory Lifts

Work on some of the Mobility drills we have worked over the last 3 weeks so you learn them and can do them on your own.