19 September 2016

Sometimes you just need to chill ...

Sometimes you just need to chill ...

Article: GHD Sit-Ups

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

3 rounds:
5 burpees
25 Jumping Jacks
10 Jumping alternating lunges (5 each side)

Mobility
T-Spine Smash (balls)
Pec / Shoulder S&F (ball)
Lat Smash (ball / roller)
Banded Hip Ext

Weightlifting
Bench Press (3 x 8 @ ~75% 1RM)

Metcon
AMRAP-5:
5 Front Rack Lunge (135/95#)
- each side
50' Handstand Walk (walk-around, taps)
***
- Lunge ~ 55% 1RM
- pike position box walk-arounds, or shoulder taps