Wednesday 6-29-16

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4
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

Metcon:30min

  • Form: Metcon (Time)

800m run
---
3 rounds
20 Burpees
20 Box Jumps
20 Push press
---
800m run

  • Con: Metcon (Time)

1200m run
---
3 rounds
20 Burpees
20 Box Jump (24/20)
20 Push Press (75/55 - 115/80)
---
1200m run

  • Int: Metcon (Time)

1 mile run
---
3 rounds
30 Burpee Box Jump (24/20)
20 HSPU
---
1 mile