Wednesday 05.27.15

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HEALTH

A. 3 to 5 Sets of:

4 Non-Alternating Forward Lunges

6 Ring Rows @ 2102

20 to 30 sec Front Plank

B. 3 Minute AMRAP:

5 Box Jumps (step down)

5 Burpees to 6” Reach

1 Minute active Rest (easy jog, airdyne,

steps on box,

1 ½ Minute AMRAP:

Slam Balls

*1 Minute active Rest

3 Minute AMRAP:

5 Box Jumps

5 Burpees to 6” Reach

FITNESS

A. 10 – 9 – 8 – 7…3 – 2 – 1

Front Squats

*Increase weight each set, 30 DU’s B/W

sets, 1 Minute Rest B/W sets

B. 3 Minute AMRAP:

6 Box Jumps 24/20

6 Burpees to 6” Reach

*1 Minute Rest

1 ½ Minute AMRAP:

KB Swings 1.5/1 pood

*1 Minute Rest

3 Minute AMRAP:

6 Box Jumps 24/20

6 Burpees to 6” Reach

HEALTH & FITNESS

3 Sets on own:

Roll Quads

Foot Elevated Quad Stretch x 30 sec each

8 to 12 Glute Bridges

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