Saturday 6-11-16

Warm-up:12min

  • 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

Weightlifting:15min

  • Pause Squat (5x3)

3-5sec pause at bottom

Metcon

  • Tabata who's name must not be spoken (5 Rounds for reps)

Tabata Airdyne (cal)
Rest 1 minute
TabataBurpee
Rest 1 minute
Tabata Deadlift (BW/.75 -- 1.25/BW)
Rest 1 minute
Tabata Pull-up (kip -- Chest to bar)
Rest 1 minute
Tabata Box Jump(24/20)