SATURDAY 12-19-15

Warm-up:15min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk
--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

Weightlifting:20min

  • Form: Paused Front Squat (5x3)

5 count pause but hold tension

Metcon

  • What Is, And What Should Never Be (AMRAP - Rounds and Reps)

12 min AMRAP
200M Run
10 Toes to bar
10 Burpees
10 Pull-ups