JAN 10th 2016 TUESDAY


 

WARM UP
5 Minutes cardio of choice
-Row
-Run
(Mobility/warm up)
then 2-3 Rounds
10 lunge with instep
10 banded goodmorning
30 sec Plank
10 each- side plank windmill L/R
30 Sec Couch stretch each
-20-30 each sec Shoulder stretch Bar or Ring
Then

Back Squat
6 x 3 Reps
*Try and work up in weight slowly each set. If your not feeling very fast at your heaviest 3 rep Drop back to a weight that you can keep the speed at that 3 reps

WOD 5 Rounds at each Movement before moving on to the next, 30 sec rest transition between movements .
**SCORE is total
TABATA 20:10 (wk:rest)
FOR 5 Rds at each
*cal Row (5X)
30 sec transition
*wallballs (5X)
30 sec transition
*V-Ups (5X)
30 sec transition
*step ups 24″/20″Front rack 30/45 BB (5X)
30 sec transition

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