Friday 7-29-16

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

Strength:15min

  • Pendlay Row (5x8)

Metcon:15min

  • Form: Metcon (Time)

40-30-20-10
Walking Lunges
Sit-ups

  • Con: Metcon (Time)

50-40-30-20-10
Walking Lunges
Sit-ups

  • Int: Metcon (Time)

50-40-30-20-10
OH Walking Lunges (25/10)
Weighted Sit-ups (25/10)

full ROM Sit-up plate goes from touching floor overhead to touching feet