SATURDAY 1-9-16

If you weren't able to attend the last seminar, make sure you sign up for this one.  Bring a friend and share the awesome.

https://www.eventbrite.com/e/nutrition-seminar-learn-how-to-fuel-your-body-to-look-and-perform-better-tickets-20235461811

 

Warm-up:15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY

~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Weightlifting

  • Farmer's Carry (3x100)

Metcon

  • D'yer Mak'er (Time)

3 rounds
70Y prowler push (255/165)
60Y sprint