TUESDAY 6-30-15

Warm-up

20min

  • 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

  • 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

Metcon

40min

  • Bradley (Time)

10 Rounds for time of:

100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds

In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010

To learn more about Bradley click here
 

100m may either be done as "hydrant and back" or around the building leaving from the back door and entering the front door.