SATURDAY 8-29-15

Warm-up

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

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

Weightlifting

  • Bench Press (5x5)

Metcon

  • Karen (Time)

150 Wall-Ball Shots, 20# / 14#