Monday 12/4/17

Group afternoon shot.jpg

Warm-up:  2 rds

50 JJ, 200m Row, Toy soldiers, 10 Squat w/movement,

Stretch:  Hip Opener on the wall, Pigeon, Archer, Eagle, Iron Cross, Scorpion

Core Work:  3 Sets

Face Down Chinese Plank    :45

https://www.youtube.com/watch?v=Byb0bniTtkM

Face Up Chinese Plank    :45

https://www.youtube.com/watch?v=iLF-mlMpRBA

GHD Hip Extension  x 10

https://youtu.be/-FRYZjXMHkA

Conditioning:

For Time:

5 rounds

5 pull-up

10 Push ups

15 Air Squats

4 Rounds

8 HSPU

15 KBS

3 Rounds

15 Box Jumps

15 Cal Row

2 Rounds

20 Wall Balls

30 Sit ups

1 Round

50 Burpees