Wednesday 4-6-16

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Metcon:35min

5min between each tabata everyone is resposible for all Tabatas wt. can be scaled for Prowler just don't click Rx

  • Tabata Row (Calories)

:20/:10 x 8

  • Tabata Airdyne (Calories)

:20/:10 X 8

  • Tabata Prowler (+180# / +90#) (Distance)

:20/:10 x 8

  • Tabata Box Jumps (8 Rounds for reps)