FRIDAY 1-13-17

 

WARM UP10-15 min
5 min of cardio of choice
Row, Run, Jump rope
Then 2 Rds

10 leg swings

10 knee hugs each leg

20 sec couch stretch each leg

10 GOODMORNINGS
10 AIRSQUAT
10 Step ups
10 Lunge with leg lift

STRENGTH 15-20 min
3 Rounds NFT

12 Deadlifts (Unbroken but challenging.
50 m Sprint walk back 50 m

WOD 4 Rds (12 Min)
3 min a Round
15 BOX JUMP OVERS 24″/20″
15 S2OH 135/95
50 m Farmer Carry
Try to get it done in 2:00 min so you have some rest, choose a weight that you can

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s