The Finale, 15.5!

Friday, March 27, 2015

Friday Night Lights concludes tonight starting at 430 pm in MDR!  Afterparty at Dave and Busters to follow….all evening classes cancelled.

Prehab:

Fire Hydrants, 10 each direction
Bird Dogs, 10 each
Samson stretch, 30 seconds each
10 PVC Dislocates
10 PVC Good Mornings
10 Reverse Snow Angels
Super rack stretch, 30 seconds each

Warm-up;

Jog or Row 400 meters
20 Walking Lunges
15 Pike sit ups
10 Ring rows
5 Pause Front Squats
5 Push press
5 Thrusters

Cool down:

Foam roll IT band, glutes, quads
Calf stretch, 30 seconds each
Cat stretch, 30 seconds

Open Workout 15.5

For time:
27 Calories on Rower
27 Thrusters
21 Calories on Rower
21 Thrusters
15 Calories on Rower
15 Thrusters
9 Calories on Rower
9 Thrusters

Men: 95 lbs/Women: 65 lbs

Scaled:

For time:

27-21-15-9 reps of:
Calories on Rower
Thrusters

Men: 65 lbs/ Women: 45 lbs