Wednesday 12/6/17

Chad blalack.jpg

Warm-up:

200 m Run

15 PVC Thrusters

15 Ring Rows

10 Push ups

200m Run

Stretch:  Shoulder stretch on wall, scorpion, quad stretch (1,2,3 stretching for flexibility pic)

Strength:

5 x 5 Heavy Goblet Squats

Bench Press

1x6/ 50%

1x6/60%

1x4/70%

1x4/80%

Conditioning:

12.5

AMRAP 7’

3,6,9,12,15,18…

Thrusters 100/65#

CTB

Core Work:

2 Rounds

BB AB Roll x 10

https://www.youtube.com/watch?v=MW8pIlUhkBE&feature=youtu.be

Back Extension x 5

https://www.youtube.com/watch?v=D_FUg2wHhk8&feature=youtu.be

Plank hold x :30