15.3!

Friday, March 13, 2015

Friday Night Lights starts at 4:30 pm in MDR.  All evening classes will be cancelled.

Prehab:

Ankle mobility, 2-3 minutes
Monster walks, 10 each direction
10-15 Banded squats
Theraband Shoulder routine, 10-15 reps each
10 Wall extensions
20 Scapula Push ups
Gristle/Groiners, 2 minutes

Warm-up:

5 minutes of Double under practice
20 Walking lunges
10 Pike Sit ups
10 Ring rows
10 Burpees
10 Wall balls

Cool down:

Couch stretch, 1 minute each
Pigeon stretch, 2 minutes each
Calf stretch, 30 seconds each
Cat stretch, 30 seconds
10 Wall extensions

Open Workout 15.3

AMRAP 14:
7 Muscle ups
50 Wall balls (20/14 lbs, 10ft/9ft target)
100 Double unders

Scaled:

AMRAP 14:
50 Wall balls (20/10 lbs, 9ft target)
200 Single unders