FRIDAY 3-18-16

Warm-up:10min

  • 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

Metcon

  • Form: Metcon (Time)

200m run
50 RKBS
200m run
40 RKBS
200m run
30 RKBS
200m run
20 RKBS
200m run
10 RKBS

  • Con: Metcon (Time)

200m run
50 KBS (24/16)
200m run
40 KBS
200m run
30 KBS
200m run
20 KBS
200m run
10 KBS

  • Int: Metcon (Time)

200m run
10 KBS (24/16)
200m run
20 KBS
200m run
30 KBS
200m run
40 KBS
200m run
50 KBS