WEDNESDAY 5-27-15

Warm-up

20min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

10y Forward/Backward Ape
10y Right Ape/Left Ape

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

Gymnastics

10min

  • Skin the cat 

Rings or bar

scale these to shoot through if needed.

Metcon

24min

  • Airdyne Sprints (:15/2:45) (8 Rounds for calories)