Thursday 5-19-16

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

Weightlifting:30min

A1/A2/A3

  • Form: Back Squat (5x5)

  • C/I: Cyclist Back Squat (5x8)

  • All: Bulgarian Split Squat / RFESS (5x8e)

Split squat with rear foot elevated.

weight these if possible

  • All: Hip Bridges (5x12)

Shoulders on the floor.  Lay a bar across your hips and bridge up while maintaining a good midline

Metcon:4min

  • Form: Tabata Situps (AMRAP - Reps)

  • Int: Tabata Toes-2-bar (AMRAP - Reps)