Thursday 6-23-16

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:12min

Every 90s

  • Push Press (8x5)

Accessory:15min

  • A1: Barbell Arm Curls (3x12)

  • A2: Lateral Shoulder Raises (3x12)

If it's good enough for a gold medalist, it's good enough for you!

http://thehumancircus.hookgrip.com/wp-content/uploads/2013/10/lu-xiaojun-macklem.jpg

  • A3: Standing Barbell Rear Delt Raise (3x12)

Metcon:4min

  • Tabata Row (Calories)

:20/:10 x 8

  • OR: Tabata Airdyne (Calories)

:20/:10 X 8