Sunday, July 19, 2015


Groiners/Samson stretch, 1-2 minutes
Fire Hydrants, 10 each direction
15 Arch ups
Downdog calf stretch, 20x


50 feet of the following:
Bear Crawl
High knees
Butt kickers
Carioca- right
Walking Lunges
10 Inchworms


3 Rounds
Run 800 meters
50 Back Extensions
50 Sit-ups
-35 min cap-

Notes:  The prescribed for this is on a GHD machine which can cause a bottleneck.  Feel free to perform the situps first if needed or substitute “supermans.”  Scale down the reps if needed to make the time cap.


Immediately following the workout, not for time:
2-4 Rounds
3 Wall Walks
10 Strict Dips or pushups
300m row, easy

Cool down:

Couch stretch, 1 minute each
Cobra stretch, 30 seconds
Down dog calf stretch, 20x
Cat stretch, 1 minute

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