TUESDAY 06/21/2016

WARM UP WOD

3 SETS AT EACH--15 SEC ON 5 SEC OFF

  1. JUMPING JACKS

  2. AIR SQUATS

  3. BURPEES

  4. LUNGE

  5. TOE TOUCHES

  6. HOLLOW HOLDS

  7. TOE TOUCHES

  8. SAMSON STRETCH

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STRENGTH

DEAD LIFT (ADD 20 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

FOR TOTAL REPS 13 MIN

4-8-12-16-,,, X 4 EACH ROUND PROGRESSIVE

GOOD MORNINGS RX/A=65/45 I=55/35

SWITCH LUNGES R=1/L=2

ROMAN TWISTS (LEGS ELEVATED ) RX=35/25 A=25/15 I=15/10