Wednesday 6-22-16

Warm-up:15min

Begin with Easy 800m run

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward

Metcon:30min

  • Form: Metcon (Time)

40 Burpees
---
3 rounds
70m Walking lunges
600m run
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40 Burpees

  • Con: Metcon (Time)

40 Burpees
---
3 rounds
100m Walking lunges
800m run
---
40 Burpees

Start lunges at back door and go around the building.

  • Int: Metcon (Time)

50 Burpees
---
3 rounds
120m Walking lunges
800m run
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50 Burpees