Friday 6-17-16


  • Diesel / Amped Warm-up

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


  • Bulgarian Split Squat / RFESS (5x8e)

Split squat with rear foot elevated.

  • Hip Bridges (5x12)

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

Weight these as possible

  • Good Mornings (5x18)

Wide Stance.
These should be pretty light and used as a loaded stretch


  • .75mi Max Effort Airdyne (Time)