Wednesday 06-07-17

Tuesday, June 6, 2017

Warm Up: 

Foam Roll- lower extremities 

Cat Cow into Floor Pec Stretch  

Knee Pushes into Prayer Holds

Very Short Row or Run Sprints X 2-3 sets     

+

3 Rounds With No Rest B/N Movements:

30 Secs Inch Worms 

30 Secs Mountain Climbers  

30 Secs Frankenstein 

30 Secs Spidermans Walks 

30 Secs Duck Walks 

30 Secs Bear Crawls  

30 Secs Rest (entire group) 

+

Movement Prep: 

- 1st grab your DBs & WBs (build on the DBs as needed) 

- 2nd run through workouts as a mock (practice sprinting on bike/row)  

- 3rd discussion on Rope Climb Modifications 

- 4th discussion on Bar Muscle Up Modifications  


Workout @ Hard: 
12 Min EMOM of: 

Min 1: 10 DB Push Ups + 5 DB Thrusters 
Min 2: 5 Burpees + 1-2 Rope Climbs 
Min 3: 20 Secs on Bike or Rower @ VH + 10 Air Squats    

- allow yourselves 5-10 secs to transition 


Rest 3 mins 
+
Workout @ VERY HARD: 
For time: 

25/20 Cal Row
25 Wall Balls 20/14" 
10 Bar Muscle Ups 
- this is your score for today so go hard 

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