Thursday 10-20-16

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

3 times through BWU adding weight each time, followed by 3 times through STE adding weight each time.

Weightlifting:30min

  • Pull-up / Chin-up (5-5-5-5-5)

weight these if possible, body weight is ok (5x5) or banded if needed.

Metcon:9min

  • Metcon (3 Rounds for reps)

3 rounds
90s on / 90s off

20 mountain Climbers
10 Sit-ups